1 serving (50 grams) contains 130 calories, 4.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
616.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 947.9 mg | 41% | |
| Total Carbohydrates | 118.5 g | 43% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.5 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.8 mg | 7% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 189.6 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
About Pao
Pao, also known as bread roll or bun, is a staple in various cuisines around the world but is particularly popular in Portuguese and Indian cuisines, especially in regions like Goa and Mumbai. It is typically made using wheat flour, water, yeast, sugar, and salt. Nutritionally, a single pao serving (about 100 grams) provides roughly 260 calories, 8 grams of protein, 50 grams of carbohydrates, 2 grams of fat, and 2 grams of fiber. It also contains small amounts of calcium (40 mg) and iron (2 mg), although it lacks significant levels of vitamins such as C and D. Pao is an energy-dense food primarily consisting of carbohydrates, making it a quick source of energy, commonly paired with curries or butter for flavor and texture enhancement.
Health Benefits
- Provides quick energy due to its high carbohydrate content (50 grams per serving).
- Contributes to protein intake (8 grams), which is essential for muscle repair and maintenance.
- Contains iron (2 mg), which supports oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store pao in an airtight container at room temperature for up to 2-3 days or refrigerate for up to a week to maintain freshness.
Common Questions About Pao Nutrition
Is Pao high in protein?
Pao contains 8 grams of protein per serving, which is a moderate amount for a bread product. While it can provide some protein, it is not considered a high-protein food and should be paired with protein-rich foods like eggs or lean meats for a more balanced meal.
Can I eat Pao on a keto diet?
Pao is not suitable for a keto diet as it contains 50 grams of carbohydrates per serving. This amount of carbs is far beyond the daily limit for a standard ketogenic diet, which typically restricts carb intake to about 20-50 grams per day.
What are the health benefits or concerns of eating Pao?
Pao provides energy due to its carbohydrate content and offers a small amount of protein and fiber. However, it is relatively high in sodium, with 400 mg per serving, which could be a concern for individuals watching their sodium intake. Consuming it in moderation and as part of a balanced diet is advisable.
How much Pao should I eat per serving?
A typical serving of Pao is one piece, which contains approximately 260 calories. For balance, it’s best to pair it with protein and vegetables to make a complete meal. Portion control is key, especially if you’re monitoring calorie or carbohydrate intake.
How does Pao compare to other types of bread?
Compared to whole-grain bread, Pao typically has less fiber (2 grams) and more carbohydrates (50 grams). It is more refined, which might not be as filling or nutritious as whole-grain options. If you’re looking for a higher-fiber alternative, whole-grain or multi-grain breads might be better choices.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
