Prepared and Processed / Cooked Meals from Fresh Ingredients
tosilog
Community Recipe
Macronutrients
Nutrition Facts
| 3 Servings Per Container | |
| Serving Size: 542g |
| Calories | 883kcal / 2530kcal (34%) |
Macronutrients
Protein | 28.55 g/ 71g (40%) | ||||||||
Total Fat | 42.54 g/ 42g (101%) | ||||||||
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Total Carbs | 95.89 g/ 348g (27%) | ||||||||
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Vitamins
Vit A | 6.1 mcg RAE/ 700mcg RAE (0.87%) |
Vit B1 | 0.4 mg/ 1mg (33%) |
Vit B2 | 0.4 mg/ 1mg (30%) |
Vit B3 | 3.1 mg NE/ 16mg NE (19%) |
Vit C | 0 mg/ 70mg (0%) |
Vitamin B5 | 0.91 mg/ 5mg (18%) |
Vit B6 | 0.1 mg/ 1mg (7%) |
Vit B9 | 28.05 mcg DFE/ 400mcg DFE (7%) |
Vit B12 | 0.53 mcg/ 2mcg (22%) |
Vit E | 3.89 mg AT/ 10mg AT (38%) |
Vit B | 1.21 mcg/ 5mcg (24%) |
Vit K | 16.21 mcg/ 61mcg (26%) |
Minerals
Calcium | 146.78 mg/ 750mg (19%) |
Phosphorus | 424.91 mg/ 700mg (60%) |
Iron | 3.71 mg/ 12mg (30%) |
Sodium | 1689.27 mg/ 1500mg (112%) |
Copper | 0.06 mg/ 1mg (6%) |
Magnesium | 10.3 mg/ 240mg (4%) |
Potassium | 337.28 mg/ 2000mg (16%) |
Selenium | 18.2 µg/ 38µg (47%) |
Zinc | 3.03 mg/ 7mg (46%) |
Manganese | 0.02 mg/ 2mg (0.74%) |
Recipe Procedure
testi
Recipe Ingredients
What is this food?
Tosilog is a Filipino breakfast plate usually made of tocino (sweet cured pork), sinangag (garlic fried rice), and itlog (fried egg).
Why it matters to health
This meal is filling because it combines protein (from egg and tocino) with energy (from rice). However, the nutrients here can be heavy for the day: it has high total fat (42.5 g) with saturated fat (12.3 g) and high cholesterol (291.5 mg), plus high sodium (1689 mg) from the tocino and seasoning. It also has high carbs (95.9 g) and sugar (30.7 g), which can be okay for breakfast but is best balanced with the rest of your day. The good part: the egg adds protein and helps keep you satisfied, so you’re less likely to snack too much later.
Healthier tips
- Keep the portion: aim for about 1 cup cooked rice (or less) and add more vegetables (e.g., atchara, tomatoes, cucumber) to balance the plate.
- Choose cooking methods: if possible, use less oil for sinangag and consider boiled/steamed egg or use minimal oil for frying.
- Watch the tocino: since it’s usually sweet and salty, try smaller tocino serving or alternate with less processed protein (like longganisa less often, or leaner viand).
- Balance your day: if you eat tosilog for breakfast, make lunch and dinner more vegetable-forward and include leaner protein; for snacks, pick fruit, yogurt, or nuts in reasonable portions.
- Since this plate is high in sodium and saturated fat, enjoy it occasionally and pair it with water and fiber-rich sides.
Common Filipino dishes
Tosilog, Tapsilog, Longsilog, Bangsilog, Hotsilog
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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