Puto

Dessert

Item Rating: 69/100

1 serving (100 grams) contains 200 calories, 3.0 grams of protein, 1.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		119.0 mg	5%
Total Carbohydrates		107.1 g	38%
	Dietary Fiber	2.4 g	8%
	Sugars	23.8 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		1.2 mg	6%
Potassium		47.6 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

Source of Calories

Fat: 21 cal (4.5%)

Protein: 28 cal (5.9%)

Carbs: 428 cal (89.5%)

About Puto

Puto is a traditional steamed rice cake from the Philippines, often enjoyed as a snack, dessert, or accompaniment to savory dishes like dinuguan (pork blood stew). Made primarily from rice flour, sugar, and water, it has a soft, fluffy texture and a mildly sweet flavor. Variations may include coconut milk, cheese, or salted egg as toppings. Nutritionally, a standard serving of puto provides approximately 200 calories, 3g protein, 45g carbohydrates, and 1g fat, making it a carbohydrate-rich food with minimal fat content. It also contains small amounts of calcium (10mg) and iron (0.5mg), but lacks significant vitamins like vitamin C or D, and is low in fiber.

Health Benefits

• Provides quick energy due to its high carbohydrate content (45g) derived from rice flour.
• Contains calcium (10mg) which supports bone health, albeit in small quantities.
• Low in fat (1g), making it a relatively light choice compared to fried snacks.

Dietary Considerations

Allergens: Contains rice, dairy (if cheese topping is used), eggs (if salted egg topping is used)

Suitable for: Vegetarian diets, lactose-free diets (if no dairy is used)

Not suitable for: Gluten-free diets (if non-gluten-free rice flour is used), low-carb diets

Selection and Storage

Store puto in an airtight container at room temperature for up to 1 day, or refrigerate for up to 3 days. Reheat gently by steaming to retain its soft texture.

Common Questions About Puto Nutrition

Is Puto high in protein?

Puto contains 3 grams of protein per serving, which is relatively low compared to high-protein foods like eggs or meat. It can complement a meal but is not a primary source of protein.

Can I eat Puto on a keto diet?

Puto is not suitable for a keto diet due to its high carbohydrate content, with 45 grams per serving. Keto diets typically focus on very low-carb foods, making Puto incompatible.

Are there health benefits or concerns when eating Puto?

Puto provides easily digestible carbohydrates and is low in fat, making it a light snack. However, its sugar content (10 grams per serving) and low fiber make it less ideal for those managing blood sugar levels or seeking highly nutritious foods.

What is the recommended serving size for Puto?

A typical serving size for Puto provides 200 calories. Depending on your dietary goals, 1 to 2 pieces may be appropriate as a snack or part of a balanced meal. Be mindful of its sugar and carb content.

How does Puto compare to other similar steamed cakes?

Compared to other steamed cakes like Chinese-style steamed buns, Puto is sweeter with 10 grams of sugar per serving. It is also lighter in fat (1 gram compared to 3-5 grams typically found in buns), making it less rich but higher in carbs.

Data Sources & Scientific References