Lugaw

Breakfast

Item Rating: 71/100

1 serving (250 grams) contains 150 calories, 4.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		144.2
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		288.5 mg	12%
Total Carbohydrates		28.8 g	10%
	Dietary Fiber	1.0 g	3%
	Sugars	1.0 g
protein		3.8 g	7%
Vitamin D		0 mcg	0%
Calcium		19.2 mg	1%
Iron		1.0 mg	5%
Potassium		48.1 mg	1%

* 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

Source of Calories

Fat: 17 cal (11.6%)

Protein: 15 cal (10.3%)

Carbs: 115 cal (78.1%)

About Lugaw

Lugaw is a traditional Filipino rice porridge that is often prepared with glutinous rice boiled in water or broth until it reaches a thick, creamy consistency. It is akin to congee in other Asian cuisines and can be served plain or with toppings such as chicken, hard-boiled eggs, or fried garlic. A serving of lugaw provides about 60 calories, with modest amounts of protein (1.6g), carbohydrates (12g), and a trace amount of fat (0.8g). While it is not nutrient-dense, it serves as a comforting and easily digestible meal option, particularly suited for those recovering from illness or needing a light, hydrating dish.

Health Benefits

• Lugaw is easily digestible, making it suitable for people with gastrointestinal issues or recovering from illness.
• It is low in fat (0.8g per serving), which may be beneficial for individuals on low-fat diets or managing heart health.
• The carbohydrates (12g per serving) provide a quick source of energy, making it ideal for replenishment after fasting or illness.

Dietary Considerations

Allergens: Contains none in its basic form, but toppings such as eggs, chicken, or seafood may introduce allergens

Suitable for: Vegetarian (if plain or with plant-based toppings), low-fat diets

Not suitable for: Low-carb diets, gluten-free diets (if made with glutinous rice containing traces of gluten)

Selection and Storage

Refrigerate leftover lugaw in an airtight container for up to 3 days. Reheat with additional water or broth to restore its consistency before serving.

Common Questions About Lugaw Nutrition

Is lugaw high in protein?

Lugaw is not high in protein; it contains only 1.6 grams of protein per 100 grams. It is primarily a carbohydrate-based dish, so it may not be sufficient as a primary protein source unless paired with protein-rich toppings like chicken or tofu.

Can I eat lugaw on a keto diet?

Lugaw is not suitable for a keto diet due to its high carbohydrate content. With 12 grams of carbs per 100 grams, it exceeds the carb limit typically allowed in ketogenic meal plans.

What are the health benefits or concerns of eating lugaw?

Lugaw is easy to digest and can be soothing for individuals with digestive issues or recovering from illness, making it a good comfort food. However, its low fiber (0.4 g) and protein content mean it may not be nutritionally balanced if eaten alone. Consider adding vegetables or protein to make it more nutritious.

What is the recommended portion size for lugaw?

A portion size of around 1 cup (about 240 grams) of lugaw provides approximately 144 calories, 3.8 grams of protein, and 28.8 grams of carbs. Adjust portion sizes based on your dietary needs, especially if managing calorie or carb intake.

How does lugaw compare to other rice-based dishes like congee?

Lugaw is similar to congee but often has a simpler base with minimal seasoning, making it a blank canvas for toppings or sides. Nutritionally, both are carb-heavy, but lugaw is typically less calorie-dense depending on how it is prepared. Enhancements like garlic, chicken, or fish can add depth to its flavor and nutrient profile.

Data Sources & Scientific References