Cereals and Grains / Whole Grains
Rice prep (glutinous), kalamay, w/ yam
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 178kcal / 2530kcal (7%) |
Macronutrients
Protein | 2.2 g/ 71g (3%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 41.7 g/ 348g (11%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Kalamay with glutinous rice and yam— a sweet Filipino dessert made from sticky rice, yam, and usually coconut-based ingredients, with a naturally sweet profile.
Why it matters to health
This food mainly provides carbohydrates (about 41.7 g per 100 g), plus some fiber (about 2.3 g) that can help with fullness and digestion. It also has high sugar (about 27.7 g), so it’s best to enjoy it in smaller portions—especially if you already have rice and other carbs in your meals. It has very low fat in this data (0.3 g) but includes saturated fat (0.26 g), so pairing it with balanced meals (with vegetables and a protein source) helps keep your overall intake more balanced. Sodium is low here (about 8 mg), which is good.
Healthier tips
- Keep it as a snack or dessert, not a main meal—especially since it’s carb-heavy and sweet.
- Try a smaller serving (e.g., a few spoonfuls) and pair it with water or unsweetened drinks.
- Balance your day: if you eat kalamay, consider having less rice at the next meal and add more vegetables and protein (fish, chicken, eggs, tofu).
- If you make it at home, you can reduce added sweetness (use less sugar or choose naturally sweet yam portions) and add more fiber by including extra yam.
Common Filipino dishes
Kalamay, Biko, Suman, Puto, Cassava cake
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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