Tocilog

Breakfast

Item Rating: 66/100

1 serving (200 grams) contains 400 calories, 20.0 grams of protein, 15.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		470.6
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		117.6 mg	39%
Sodium		941.2 mg	40%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		35.3 mg	2%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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: 158 cal (32.5%)

Protein: 94 cal (19.3%)

Carbs: 235 cal (48.2%)

About Tocilog

Tocilog is a traditional Filipino breakfast dish that combines tocino (sweet cured pork), fried rice (sinangag), and a fried egg (itlog). Originating from the Philippines, this dish represents the hearty, flavorful breakfast options typical of Filipino cuisine. Its nutritional profile varies depending on preparation but is typically high in protein from pork and eggs, with a moderate amount of carbohydrates from the rice. A standard portion provides approximately 200 calories, 10g of protein, 25g of carbs, 7.5g of fat, and small amounts of calcium and iron. While tocino is flavorful due to its cured sweet marinade, the dish also contains added sugars and higher sodium levels, making it important to enjoy in moderation as part of a balanced diet.

Health Benefits

• Provides a good source of protein (10g per serving), supporting muscle repair and overall body maintenance.
• Contains iron (1mg per serving), which supports red blood cell production and helps combat fatigue.
• Egg yolks in Tocilog contribute small amounts of vitamin D, which is essential for calcium absorption and bone health.

Dietary Considerations

Allergens: Contains eggs

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Store cooked leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.

Common Questions About Tocilog Nutrition

Is Tocilog high in protein?

Tocilog contains approximately 10 grams of protein per serving, making it a moderate source of protein. It primarily derives its protein from the cured pork (tocino) included in the dish, which may suit those looking to maintain or build muscle mass.

Can I eat Tocilog on a keto diet?

Tocilog is not an ideal choice for a keto diet due to its carbohydrate content, which is around 25 grams per serving. The sweet marinade used in tocino preparation often contains sugar, further increasing the carb count and making it unsuitable for low-carb or keto plans.

Are there health benefits or concerns with Tocilog?

Tocilog provides a mix of nutrients, including protein and moderate fat, but it is also high in sodium at 400 mg per serving, which may be a concern for those monitoring their salt intake. Additionally, the tocino marinade often contains added sugars, which can contribute to excess calorie consumption if eaten frequently.

What is the recommended serving size for Tocilog?

A typical serving of Tocilog is around one plate, containing approximately 200 calories. To maintain balanced portions, pair it with fresh vegetables or limit intake if you are monitoring calorie or sodium consumption.

How does Tocilog compare to Longsilog in terms of nutrition?

Both Tocilog and Longsilog are popular Filipino breakfast dishes, but Tocilog tends to have more sugar due to the cured tocino, whereas Longsilog (made with Filipino sausage) is typically higher in fat and slightly lower in carbs. Nutritionally, your choice may depend on whether you prefer a sweeter or fattier option.

Data Sources & Scientific References