juan nutrisyon logo
Prepared and Processed  / Cereals and Grains

Rice cake, puto, white, w/ grtd coconut topping Nutrition Facts

Puto puti, may niyog
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 209kcal / 2530kcal (8%)

Macronutrients

Total Fat
1.1 g/ 42g (2%)
low
Saturated Fat
0.96 g/ 20g (4%)
low
Cholesterol
11 mg/ 300mg (3%)
Unsaturated Fat
0.07 g
Total Carbohydrates
47.1 g/ 348g (13%)
Dietary Fiber
2.1 g/ 20g (10%)
Sugar
17.8 g/ 63g (28%)
Protein
2.7 g/ 71g (3%)

Vitamins

Vitamin A
0.85 mcg RAE/ 700mcg RAE (0.12%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.2 mg NE/ 16mg NE (1%)

Minerals

Calcium
88 mg/ 750mg (11%)
Iron
2.2 mg/ 12mg (18%)
Phosphorus
61 mg/ 700mg (8%)
Sodium
205 mg/ 1500mg (13%)
What is this food?
AI-assisted
Puto (white rice cake) with grated coconut topping. It’s mainly a carbohydrate food from rice, with added fat and sweetness from the coconut.
Why it matters to health
AI-assisted
Puto gives quick energy from carbohydrates (about 47 g per 100 g), and it also has some fiber (about 2 g) that can help with fullness and digestion. The coconut topping adds flavor, but it also increases saturated fat (about 0.96 g) and total fat (about 1.1 g). It has sugar (about 17.8 g) and sodium (about 205 mg), so having it often or in big portions can make it easier to go over daily limits for added sugar and salt. The good part: when paired with protein and vegetables, puto can fit well in a balanced day.
Healthier tips
AI-assisted
  • Keep portions in check: treat puto as a snack or a small side for your meals, not the whole plate.
  • Pair it: add protein like boiled egg, fish, chicken, or tofu, plus vegetables (e.g., atchara, ensaladang gulay) to balance your snack.
  • Watch the topping: use a lighter amount of grated coconut (or mix with less-sweet toppings) to reduce saturated fat and sugar.
  • Choose timing: if you eat puto for merienda, keep your next meal lighter on rice and other starchy foods.
  • Since it has sodium, avoid salty pairings (like instant noodles or processed viands) on the same day.
Common Filipino dishes
Puto, bibingka, suman, kakanin (rice cakes), maja blanca
Images
Food
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.