Prepared and Processed / Instant Foods
Rice flour prep, tamales
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 101kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||
Total Fat | 0.9 g/ 42g (2%) low | ||||
Total Carbs | 21.8 g/ 348g (6%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 25 mg/ 750mg (3%) |
Phosphorus | 38 mg/ 700mg (5%) |
Iron | 2 mg/ 12mg (16%) |
Sodium | 230 mg/ 1500mg (15%) |
What is this food?
Rice flour tamales (rice-flour based tamales). These are small steamed/boiled parcels made from rice flour batter, usually mixed with fillings and wrapped (often in banana leaves or similar wrappers).
Why it matters to health
This food mainly provides carbohydrates (about 21.8 g per 100 g), which can help fuel your daily activities—especially useful for energy at meals. It also has dietary fiber (about 2.2 g), which supports better fullness and digestion. There’s sodium (about 230 mg), so it’s good to balance it with lower-sodium sides. Total fat is low (about 0.9 g), but the overall health impact can still depend on the filling and how much salty sauce or seasoning is added.
Healthier tips
- Pair with protein (e.g., chicken, fish, beans) and non-starchy vegetables (e.g., atchara, ensaladang gulay) to make it a more complete snack or meal.
- For portion: treat it as a carb base. If you already had rice at lunch, keep tamales to a smaller portion at snacks.
- Watch the sodium by choosing less salty fillings/sauces, and balance with fresh or lightly seasoned sides.
- Add fiber by including veggie fillings or serving with a side salad/greens.
Common Filipino dishes
Kakanin (rice-based snacks), Puto, Bibingka, Sumang (rice flour tamales style), Turon, Sapin-sapin
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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