Pandesal Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pandesal contains 297 calories, 8.5g protein, 53g carbs, and 5.5g fat. Pandesal is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 297 kcal | 15% |
| Protein | 8.5g | 17% |
| Carbohydrates | 53.0g | 19% |
| Total Fat | 5.5g | 7% |
| Fiber | 1.8g | 6% |
| Sodium | 400.0mg | 17% |
| Calcium | 22.0mg | 2% |
| Iron | 110.0mg | 611% |
| Magnesium | 0.70mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Pandesal Good for You?
Pandesal is a moderately nutritious bread roll that provides good protein (8.5g per 100g, 17% DV) and notable mineral content, particularly zinc (85mg, 773% DV) and iron (110mg, 611% DV). However, it is relatively high in sodium at 400mg per 100g (17% DV) and moderate in carbohydrates (53g, 19% DV), making it best enjoyed as part of a balanced diet rather than a daily staple.
Key Health Benefits of Pandesal
High in Protein: With 8.5g of protein per 100g (17% Daily Value), Pandesal supports muscle maintenance and repair, making it a solid choice for breakfast or post-workout nutrition.
Excellent Source of Zinc: Providing 85mg per 100g (773% DV), it is exceptionally rich in zinc, a mineral critical for immune function, wound healing, and DNA synthesis. One serving delivers well over your daily zinc needs.
Rich in Iron: At 110mg per 100g (611% DV), Pandesal is an outstanding source of iron, essential for oxygen transport in the blood and preventing anemia. This makes it particularly valuable for individuals at risk of iron deficiency.
Moderate Calorie Content: Containing 297 kcal per 100g (15% DV), it is relatively light compared to heavier bread varieties, making portion control straightforward for calorie-conscious consumers.
Decent Source of Carbohydrates: The 53g of carbohydrates per 100g (19% DV) provides sustained energy, though the fiber content (1.8g, 6% DV) is modest, suggesting it pairs well with high-fiber foods.
How Does Pandesal Compare?
Pandesal stands out against standard white bread rolls primarily due to its exceptional mineral profile—particularly its zinc and iron content, which far exceed typical bread offerings. While it is comparable in calories and carbohydrates to similar enriched bread products, the mineral density makes it is a more nutrient-dense choice. Its protein content (8.5g) also edges out many plain bread rolls, offering better satiety and muscle-support benefits.
Frequently Asked Questions
How many calories is in pandesal?
A 100g serving of Pandesal contains 297 calories (15% of a 2,000-calorie daily diet). A typical single pandesal roll weighs approximately 40-50g, delivering roughly 120-150 calories per roll.
Is pandesal good for weight loss?
Pandesal can fit into a weight loss plan when portion-controlled, as it is moderate in calories and provides good protein (8.5g per 100g) for satiety. Pairing it with protein-rich toppings or spreads and limiting intake to one roll helps manage overall calorie intake while keeping you feeling full.
Is pandesal high in iron?
Yes, Pandesal is exceptionally high in iron, containing 110mg per 100g—which supplies 611% of the daily recommended value. This unusually high iron content makes it is an excellent choice for those needing to boost iron intake, though individuals with iron overload conditions should be mindful of consumption.
Can I eat pandesal on a low-sodium diet?
Pandesal contains 400mg of sodium per 100g (17% DV), which is moderate to high for bread products. Those following strict low-sodium diets (under 1,500-2,000mg daily) should limit portion sizes or look for low-sodium bread alternatives, though occasional moderate consumption fits most standard diets.
How should I store pandesal to keep it fresh?
Pandesal is best stored in an airtight container or bread bag at room temperature for up to 2-3 days to maintain softness. For longer storage, refrigerate for up to a week or freeze in an airtight freezer bag for up to three months—simply thaw or toast before serving.
How to Track Pandesal Nutrition with Gram
The Gram app makes logging Pandesal effortless—simply scan the barcode or use our AI food recognition to photograph your roll, and it instantly pulls the complete nutrient breakdown including protein, zinc, iron, and sodium. You’ll see exactly how each serving fits into your daily nutrition goals, helping you make informed choices whether you’re managing weight, boosting mineral intake, or balancing macronutrients throughout the day.
Frequently Asked Questions
How many calories is in pandesal?
A 100g serving of Pandesal contains 297 calories (15% of a 2,000-calorie daily diet). A typical single pandesal roll weighs approximately 40-50g, delivering roughly 120-150 calories per roll.
Is pandesal good for weight loss?
Pandesal can fit into a weight loss plan when portion-controlled, as it is moderate in calories and provides good protein (8.5g per 100g) for satiety. Pairing it with protein-rich toppings or spreads and limiting intake to one roll helps manage overall calorie intake while keeping you feeling full.
Is pandesal high in iron?
Yes, Pandesal is exceptionally high in iron, containing 110mg per 100g—which supplies 611% of the daily recommended value. This unusually high iron content makes it is an excellent choice for those needing to boost iron intake, though individuals with iron overload conditions should be mindful of consumption.
Can I eat pandesal on a low-sodium diet?
Pandesal contains 400mg of sodium per 100g (17% DV), which is moderate to high for bread products. Those following strict low-sodium diets (under 1,500-2,000mg daily) should limit portion sizes or look for low-sodium bread alternatives, though occasional moderate consumption fits most standard diets.
How should I store pandesal to keep it fresh?
Pandesal is best stored in an airtight container or bread bag at room temperature for up to 2-3 days to maintain softness. For longer storage, refrigerate for up to a week or freeze in an airtight freezer bag for up to three months—simply thaw or toast before serving.
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Nutrition data sourced from USDA FoodData Central. Track pandesal and thousands of other foods with the Gram app.