Loco moco

Lunch

Item Rating: 68/100

1 serving (400 grams) contains 700 calories, 35.0 grams of protein, 35.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		414.2
% Daily Value*
Total Fat		20.7 g	26%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		88.8 mg	29%
Sodium		710.1 mg	30%
Total Carbohydrates		35.5 g	12%
	Dietary Fiber	1.8 g	6%
	Sugars	3.0 g
protein		20.7 g	41%
Vitamin D		29.6 mcg	148%
Calcium		59.2 mg	4%
Iron		2.4 mg	13%
Potassium		355.0 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 186 cal (45.3%)

Protein: 82 cal (20.1%)

Carbs: 142 cal (34.5%)

About Loco moco

Loco Moco is a popular Hawaiian comfort food typically consisting of white rice, a hamburger patty, a fried egg, and brown gravy. Originating in Hawaii in the 1940s, it is a fusion of American and Polynesian flavors and often features customizable toppings. This dish is calorie-dense and provides a substantial source of protein from the meat and egg, carbohydrates from the rice, and fats from the gravy and egg yolk. However, due to its simplicity, it may lack a diverse micronutrient profile unless accompanied by sides like vegetables or salads.

Health Benefits

• Rich source of high-quality protein from the hamburger patty and egg, supporting muscle repair and growth.
• Provides iron from the beef patty, essential for oxygen transport and energy production in the body.
• Eggs contribute choline, important for brain health and nerve function.

Dietary Considerations

Allergens: Contains eggs, wheat (in gravy), soy (potentially in meat or gravy)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets

Selection and Storage

Consume immediately after preparation for best taste and texture; refrigerate leftovers in an airtight container and reheat within 1-2 days.

Common Questions About Loco moco Nutrition

Is Loco Moco high in protein?

Loco Moco can be relatively high in protein, depending on the portion size and type of ground beef used. A typical serving contains about 20-30 grams of protein from the beef patty and egg, making it a moderate to good source of protein. However, the protein content may vary if substitutions like plant-based patties are used.

Can I eat Loco Moco on a keto diet?

Traditional Loco Moco is not inherently keto-friendly due to the white rice, which is high in carbs. To make it compatible with a keto diet, you can replace the white rice with cauliflower rice and use a low-carb gravy recipe. The beef patty and egg are naturally keto-friendly.

What are the health benefits or concerns of eating Loco Moco?

Loco Moco provides a good source of protein, iron, and B vitamins from the beef and egg, which support muscle growth and energy production. However, its traditional preparation is high in calories (typically 700-900 per serving), saturated fat, and sodium due to the beef patty, white rice, and gravy, which may not be ideal for individuals watching their heart health or weight.

What is a recommended serving size of Loco Moco?

A standard serving of Loco Moco typically includes one 4-6 oz beef patty, 1 cup of cooked white rice, an egg, and about 1/4 cup of gravy. For a balanced meal, consider reducing portion sizes or pairing with a side of steamed vegetables to add fiber and nutrients.

How does Loco Moco compare to other rice-based dishes?

Compared to similar rice-based dishes like fried rice, Loco Moco is higher in protein due to the inclusion of the beef patty and egg. However, it can also be higher in saturated fat and sodium. Substituting white rice with brown rice or vegetables can make it slightly healthier than traditional fried rice.

Data Sources & Scientific References