Pandesal

Bakery

Item Rating: 70/100

1 serving (60 grams) contains 150 calories, 5.0 grams of protein, 2.0 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		600
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		800.0 mg	34%
Total Carbohydrates		112.0 g	40%
	Dietary Fiber	4.0 g	14%
	Sugars	12 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		200.0 mg	4%

* 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

Source of Calories

Fat: 72 cal (12.0%)

Protein: 80 cal (13.3%)

Carbs: 448 cal (74.7%)

About Pandesal

Pandesal is a classic Filipino bread roll known for its slightly sweet and soft texture. Often consumed as a breakfast item or snack, it originated in the Philippines during the Spanish colonization period and remains a staple in Filipino cuisine today. Typically made with flour, sugar, salt, yeast, and breadcrumbs, pandesal offers an energy boost with approximately 250 calories per serving. It provides 8.33 grams of protein, 46.67 grams of carbohydrates, and 3.33 grams of fat, along with small amounts of calcium and iron. While it is not rich in fiber or vitamins, pandesal is a versatile, satisfying food that pairs well with both savory and sweet condiments or fillings.

Health Benefits

• Provides a quick source of energy due to its carbohydrate content of 46.67 g per serving, supporting physical activity.
• Contains 8.33 g of protein per serving, which supports muscle repair and growth.
• Offers small amounts of calcium (33.33 mg) and iron (1.67 mg), which contribute to bone health and oxygen transport in the body.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store pandesal in an airtight container at room temperature for 1-2 days or freeze for extended freshness. Reheat in an oven or toaster for best results.

Common Questions About Pandesal Nutrition

Is pandesal a good source of protein?

Pandesal contains 8.33 grams of protein per serving (approximately 3 pieces), making it a moderate source of protein but not particularly high. It can be a part of a balanced diet, but pairing it with higher-protein foods like eggs or peanut butter can enhance its protein content.

Can I eat pandesal on a keto or low-carb diet?

Pandesal is not ideal for a keto or low-carb diet as it contains 46.67 grams of carbohydrates per serving. Those following these diets typically aim to consume 20–50 grams of carbs per day, and pandesal alone would exceed these limits.

Is pandesal healthy for daily consumption?

Pandesal can be part of a healthy diet but should be eaten in moderation. A single serving provides 250 calories, 5 grams of sugar, and 333 mg of sodium, which may be a concern for those monitoring calorie or sodium intake. Adding nutrient-dense toppings like avocado or vegetables can improve its nutritional value.

What is the recommended serving size of pandesal?

A typical serving size of pandesal is around 3 pieces, which provide approximately 250 calories. This can be adjusted based on your dietary needs, but it is best to consume it as part of a balanced breakfast or snack, paired with nutrient-rich foods.

How does pandesal compare to other types of bread?

Compared to whole-grain breads, pandesal is lower in fiber (only 1.67 grams per serving) and may have a higher carbohydrate and sodium content. However, it is lighter and softer in texture, which can make it more appealing. Whole-grain bread may be a better option for those looking to increase fiber and nutrient intake.

Data Sources & Scientific References