juan nutrisyon logo
Cereals and Grains  / Whole Grains

Rice prep, espasol Nutrition Facts

Espasol
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 312kcal / 2530kcal (12%)

Macronutrients

Total Fat
3.6 g/ 42g (8%)
Saturated Fat
3.14 g/ 20g (15%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
0.25 g
Total Carbohydrates
65.8 g/ 348g (18%)
Dietary Fiber
2.1 g/ 20g (10%)
Sugar
23.8 g/ 63g (37%)
Protein
4 g/ 71g (5%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
1.1 mg NE/ 16mg NE (6%)

Minerals

Calcium
19 mg/ 750mg (2%)
Iron
3.2 mg/ 12mg (26%)
source
Phosphorus
114 mg/ 700mg (16%)
source
Sodium
124 mg/ 1500mg (8%)
What is this food?
AI-assisted
Espasol (rice-based sweet), made from cooked rice and usually mixed with sweet ingredients like sugar and coconut, then shaped and cooked.
Why it matters to health
AI-assisted
Espasol is mainly a carb-heavy food, so it can give quick energy for daily activities. It also has some fiber (about 2.1 g per 100 g), which can help with fullness and digestion. However, it’s also relatively sugar- and sodium-containing (sugar about 23.8 g; sodium about 124 mg per 100 g). It has fat (about 3.6 g) with high saturated fat (about 3.14 g), so frequent large servings may add up to less healthy fat intake. The good part: when eaten in the right portion and frequency, it can fit into a balanced day.
Healthier tips
AI-assisted
  • Keep portions small—treat espasol as a snack or occasional dessert, not a main meal. For example, pair a small serving with water or unsweetened tea.
  • If you’re having rice for your main meal, try not to add another big carb-heavy snack the same time. Choose one: either your rice serving is smaller, or your espasol portion is smaller.
  • Balance your day: include protein (fish, chicken, eggs, tofu) and vegetables in your 3 meals so you feel fuller and your overall nutrients are better.
  • Watch added sugar—if you can, choose versions with less sugar or less coconut-heavy add-ins.
  • Since it has some saturated fat, enjoy it in moderation, especially if you have high cholesterol or heart-risk concerns.
Common Filipino dishes
Espasol, Champorado, Arroz Caldo, Puto, Bibingka
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.