Pancit

Lunch

Item Rating: 69/100

1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	2.4 g	8%
	Sugars	3.5 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		2.4 mg	13%
Potassium		294.1 mg	6%

* 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: 106 cal (27.4%)

Protein: 70 cal (18.1%)

Carbs: 211 cal (54.5%)

About Pancit

Pancit is a traditional Filipino noodle dish commonly made with rice noodles or egg noodles, vegetables, meat (such as chicken, pork, or shrimp), and a savory soy sauce-based seasoning. Originally influenced by Chinese traders who introduced noodle dishes to the Philippines, pancit has since evolved to include various local adaptations. Nutritionally, a single serving of pancit (1 cup or 150g) contains approximately 175 calories, 7.5g of protein, 22.5g of carbohydrates, and 5g of fat. It also provides small amounts of calcium (15mg), iron (1mg), and fiber (1g). Commonly enjoyed as a celebration food, pancit can be made using different ingredients, making its nutritional profile vary depending on preparation. Packed with both macronutrients and trace micronutrients, it is a versatile dish often celebrated for its hearty yet light balance.

Health Benefits

• Pancit provides a good source of carbohydrates (22.5g) for energy, making it a great dish to fuel daily activities.
• The inclusion of vegetables and lean meats in pancit adds dietary fiber (1g) and protein (7.5g), which support digestion and maintain muscle health.
• Small amounts of iron (1mg) in some pancit recipes contribute to the production of hemoglobin, essential for oxygen transport in the body.

Dietary Considerations

Allergens: Contains soy (from soy sauce), wheat (in egg noodles or soy sauce), shellfish (if shrimp is used)

Suitable for: Omnivorous diets, flexitarian diets

Not suitable for: Vegan diets (if animal protein is used), gluten-free diets (if made with egg noodles or regular soy sauce)

Selection and Storage

Store leftover pancit in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave, adding a splash of water or broth to restore moisture if needed.

Common Questions About Pancit Nutrition

Is Pancit high in protein?

Pancit contains a moderate amount of protein, with 7.5 grams per serving (approximately 1 cup). While it is not a high-protein food compared to options like meat or legumes, it can contribute to your daily protein intake when paired with other protein-rich ingredients such as chicken, tofu, or shrimp.

Can I eat Pancit on a keto diet?

Traditional Pancit is not keto-friendly as it contains 22.5 grams of carbohydrates per serving, which is relatively high and not suitable for a low-carb, high-fat keto diet. However, keto-friendly versions can be made using alternatives like shirataki noodles or zucchini noodles instead of traditional rice or wheat noodles.

Is Pancit healthy to eat regularly?

Pancit can be part of a balanced diet when consumed in moderation. It provides 175 calories per serving and contains small amounts of fiber (1g) and sugar (1.5g). However, its sodium content (400mg per serving) may be a concern for individuals watching their salt intake. To enhance its health benefits, include more vegetables and lean protein in the dish.

What is the recommended portion size for Pancit?

A standard portion size for Pancit is approximately 1 cup, which contains 175 calories. Depending on your dietary needs and activity level, this portion size can be adjusted. Pairing Pancit with a side of vegetables or a lean protein source can make it more filling and balanced.

How does Pancit compare to other noodle dishes?

Compared to other noodle dishes, Pancit is often lighter in fat, with 5 grams of fat per serving, but can be high in sodium at 400mg per serving. It contains similar calorie and carb levels to many stir-fried noodle dishes. Its versatility allows for healthier variations by swapping traditional noodles with whole-grain or vegetable-based alternatives.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   US Department of Health and Human Services

   Outlines dietary guidelines for integrating traditional dishes like Pancit into a balanced and culturally appropriate diet.

   View source →