Prepared and Processed / Cereals and Grains
Rice gruel, thin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 71kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
| |||||||
Total Carbs | 13.9 g/ 348g (3%) | ||||||
| |||||||
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 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 7 mg/ 750mg (0.93%) |
Phosphorus | 15 mg/ 700mg (2%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Rice gruel, thin (lugaw/arroz caldo style when made watery). It’s basically rice cooked with lots of water, so it’s lighter in texture and usually eaten as a warm meal or snack.
Why it matters to health
This food gives quick energy from carbohydrates (about 13.9 g per 100 g). It’s also usually easier to eat when you’re busy or not feeling well. However, it can be low in fiber (only about 0.1 g) and has a small amount of fat, including saturated fat (0.9 g). Sodium is also present (about 1,000 mg per 100 g), so it’s best to watch portions—especially if you add salty toppings or broth. Balance it with protein and vegetables so your meals stay more filling and steady.
Healthier tips
- Keep portions for a meal or snack: use it as your carb base, not the only food on the plate.
- Add protein: top with shredded chicken, egg, tofu, or fish to help you feel full longer.
- Add vegetables: include sayote, pechay, carrots, or leafy greens to increase fiber and micronutrients.
- Go easy on salty add-ons: limit extra fish sauce, patis, or salty toppings; taste first.
- If you’re having it as a snack, pair it with fruit or yogurt to round out the meal.
Common Filipino dishes
Lugaw (rice porridge), Arroz caldo, Mami (rice noodles soup, similar comfort base), Champorado (rice chocolate porridge), Goto (beef tripe rice porridge)
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon