Prepared and Processed / Cereals and Grains
Rice cake, puto, white, w/ grtd coconut topping
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 209kcal / 2530kcal (8%) |
Macronutrients
Protein | 2.7 g/ 71g (3%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 47.1 g/ 348g (13%) | ||||||
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Vitamins
Vit A | 0.85 mcg RAE/ 700mcg RAE (0.12%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 88 mg/ 750mg (11%) |
Phosphorus | 61 mg/ 700mg (8%) |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 205 mg/ 1500mg (13%) |
What is this food?
Puto (white rice cake) with grated coconut topping. It’s mainly a carbohydrate food from rice, with added fat and sweetness from the coconut.
Why it matters to health
Puto gives quick energy from carbohydrates (about 47 g per 100 g), and it also has some fiber (about 2 g) that can help with fullness and digestion. The coconut topping adds flavor, but it also increases saturated fat (about 0.96 g) and total fat (about 1.1 g). It has sugar (about 17.8 g) and sodium (about 205 mg), so having it often or in big portions can make it easier to go over daily limits for added sugar and salt. The good part: when paired with protein and vegetables, puto can fit well in a balanced day.
Healthier tips
- Keep portions in check: treat puto as a snack or a small side for your meals, not the whole plate.
- Pair it: add protein like boiled egg, fish, chicken, or tofu, plus vegetables (e.g., atchara, ensaladang gulay) to balance your snack.
- Watch the topping: use a lighter amount of grated coconut (or mix with less-sweet toppings) to reduce saturated fat and sugar.
- Choose timing: if you eat puto for merienda, keep your next meal lighter on rice and other starchy foods.
- Since it has sodium, avoid salty pairings (like instant noodles or processed viands) on the same day.
Common Filipino dishes
Puto, bibingka, suman, kakanin (rice cakes), maja blanca
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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