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Cereals and Grains  / Whole Grains

Rice-bread prep, toasted, puto seko Nutrition Facts

Puto seko
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 388kcal / 2530kcal (15%)

Macronutrients

Total Fat
1.8 g/ 42g (4%)
low
Saturated Fat
0.37 g/ 20g (1%)
low
Unsaturated Fat
1.27 g
Total Carbohydrates
87 g/ 348g (25%)
Dietary Fiber
0.8 g/ 20g (4%)
Sugar
25.5 g/ 63g (40%)
Protein
6 g/ 71g (8%)

Vitamins

Vitamin A
3.7 mcg RAE/ 700mcg RAE (0.53%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.5 mg NE/ 16mg NE (3%)

Minerals

Calcium
15 mg/ 750mg (2%)
Iron
2.2 mg/ 12mg (18%)
Phosphorus
56 mg/ 700mg (8%)
Sodium
469 mg/ 1500mg (31%)
What is this food?
AI-assisted
Toasted puto seko (a rice-bread snack). It’s made from rice and often has a sweet taste, so it’s mainly a carb-based food.
Why it matters to health
AI-assisted
Puto seko gives quick energy because it’s high in carbohydrates (about 87g per 100g). It also has some sugar (about 25.5g) and a small amount of fiber (about 0.8g), so it’s best paired with foods that add fiber and protein to help you feel fuller longer. It has low fat overall (about 1.8g), but it does have some saturated fat (about 0.37g) and moderate sodium (about 469mg), so portion size matters—especially if you also eat salty viands and instant/processed foods in the same day.
Healthier tips
AI-assisted
  • Portion: Keep it to a small serving (e.g., 1–2 pieces or about 30–50g) especially if you’re having it as a snack.
  • Pair it: Combine with protein and fiber like boiled egg, tuna, chicken, or a glass of milk/soy milk, plus fruit (banana, apple, or mango in reasonable amount).
  • Balance your day: If you already had rice at lunch/dinner, make puto seko your lighter snack and avoid adding another very starchy food.
  • Watch sweetness: If it’s very sweet, choose smaller portions or pair with unsweetened drinks (water, calamansi water, or unsweetened tea).
  • Sodium check: If you’re also eating salty sides (like processed spreads or instant soup), go easy on those that day.
Common Filipino dishes
Puto seko, puto (steamed rice cake), bibingka, suman, rice-based kakanin like maja blanca
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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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