Prepared and Processed / Cooked Meals from Fresh Ingredients
Tinolang manok
PhilFCT
Macronutrients
Nutrition Facts
| 4 Servings Per Container | |
| Serving Size: 409g |
| Calories | 613kcal / 2530kcal (24%) |
Macronutrients
Protein | 47.51 g/ 71g (66%) | ||||||||
Total Fat | 41.17 g/ 42g (98%) | ||||||||
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Total Carbs | 12.81 g/ 348g (3%) | ||||||||
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Vitamins
Vit A | 20 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.3 mg/ 1mg (25%) |
Vit B2 | 0.37 mg/ 1mg (28%) |
Vit B3 | 18.61 mg NE/ 16mg NE (116%) source |
Vit C | 43.95 mg/ 70mg (62%) |
Minerals
Calcium | 314.39 mg/ 750mg (41%) |
Phosphorus | 448.92 mg/ 700mg (64%) |
Iron | 6.39 mg/ 12mg (53%) |
Sodium | 584.68 mg/ 1500mg (38%) |
Potassium | 43.5 mg/ 2000mg (2%) |
Zinc | 0.04 mg/ 7mg (0.62%) |
What is this food?
Tinolang manok is a Filipino chicken soup made with chicken, ginger (luya), and usually vegetables like sayote or papaya, simmered in a light broth.
Why it matters to health
This dish is a good protein meal that helps keep you full and supports muscle repair. The ginger and vegetables add flavor and some fiber, which helps with digestion. For health balance, note that tinolang manok can be high in fat and saturated fat (especially if the chicken skin is included) and cholesterol is present. It’s also moderate in sodium, so it’s best to watch how much salt or seasoning is added. With moderation, it can fit well into your daily pattern of 3 full meals plus 1–2 snacks—for example, as a satisfying lunch or dinner.
Healthier tips
- Use skinless chicken or remove the skin to lower saturated fat.
- Increase the veggies (sayote/papaya/malunggay) so you get more fiber with fewer calories.
- Go easy on added salt; rely more on ginger, garlic, and herbs for taste.
- Portion tip: aim for about 1 bowl (around 409 g) and pair it with a sensible carb portion (like a small serving of rice) if needed.
- If you’re having it for dinner, keep your snack lighter (e.g., fruit or yogurt) so your day stays balanced.
Common Filipino dishes
Tinolang manok, Sinigang na baboy, Adobong manok, Chicken arroz caldo, Nilagang baka, Lugaw (mami-style)
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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