Sugars and Sweets / Granulated Sugar
Sugar, crude, panocha
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 376kcal / 2530kcal (14%) |
Macronutrients
Protein | 0.2 g/ 71g (0.28%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 92.8 g/ 348g (26%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 54 mg/ 700mg (7%) |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 27 mg/ 1500mg (1%) very low |
What is this food?
Crude sugar/panocha (sugar, crude). It’s a sweetener made from sugarcane, usually sold as solid blocks or irregular pieces, and it’s mostly carbohydrates—especially sugar.
Why it matters to health
Panocha is high in carbohydrates and sugar (about 92.5 g sugar per 100 g), with very little fiber and almost no fat or cholesterol. Because it’s mostly sugar, it can raise calorie intake quickly—especially if you add it to drinks, desserts, or snacks. The sodium is low, but the main thing to watch is the total sugar and calories you get in a day. When used in small amounts, it can still fit into a balanced eating pattern (3 meals + 1–2 snacks), but frequent or large portions can make it harder to manage energy intake and keep blood sugar steady.
Healthier tips
- Use small portions: start with 1–2 teaspoons when sweetening coffee/tea or desserts, then adjust to taste.
- Pair sweets with food that has protein or fiber (e.g., add a serving of milk/yogurt, or eat dessert after a meal rather than on an empty stomach).
- Choose less frequent sweet snacks: if you have a sweet treat, keep the rest of the day’s snacks more filling (fruit, nuts in small amounts, or yogurt).
- Watch “hidden sugar”: sweetened drinks (milk tea, juice, flavored coffee) can add sugar fast—try unsweetened or half-sugar options.
- If you cook with panocha, consider reducing the amount and balancing flavor with cinnamon, vanilla, or fruit.
Common Filipino dishes
taho, arnibal, maja blanca, leche flan, bibingka, suman
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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