Prepared and Processed / Cereals and Grains
Rice cake, puto, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 214kcal / 2530kcal (8%) |
Macronutrients
Protein | 2.8 g/ 71g (3%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 49.9 g/ 348g (14%) | ||||||
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Vitamins
Vit A | 0.95 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 6 mg/ 750mg (0.8%) |
Phosphorus | 35 mg/ 700mg (5%) |
Iron | 2.7 mg/ 12mg (22%) source |
Sodium | 225 mg/ 1500mg (15%) |
What is this food?
White puto (rice cake). It’s a starchy, sweet-tasting rice-based snack or side made from milled rice, usually steamed and eaten in small pieces.
Why it matters to health
White puto mainly provides carbohydrates for energy. It also has some fiber (about 1.5 g per 100 g) and sugar (about 19.2 g), so it’s best to enjoy it as part of your meals or as a snack—not as the main food every time. It has low fat overall, but it contains saturated fat (about 0.23 g) and sodium (about 225 mg), which can add up if you eat many pieces or pair it with salty viands. A helpful way to balance is to combine puto with protein and vegetables so your blood sugar response is steadier and you feel fuller longer.
Healthier tips
- Keep portions small: treat puto as a snack or a side (for example, 1–2 small pieces) and not as a full meal by itself.
- Pair it with a protein-rich food: boiled egg, fish, chicken, tofu, or milk/soy drink to help balance the carbs.
- Add fiber and micronutrients: have it with fruit (like banana or mango in reasonable serving) and/or a side of veggies (e.g., atchara, ensaladang gulay).
- Watch sodium: if your puto is paired with salty toppings or drinks, choose less salty options.
- If you’re having it for merienda, aim to keep it within your daily pattern of 3 full meals + 1–2 snacks so it doesn’t crowd out healthier choices.
Common Filipino dishes
Puto, bibingka, kakanin (rice cakes), arroz caldo, champorado
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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