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Puto (steamed rice cake): Nutritional Values & Calorie Data

Puto (steamed rice cake) contains 205 kcal per 100g, with 3.5g of protein, 38.0g of carbohydrates, and 4.0g of fat. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.20mg, Calcium 10.0mg, Vitamin C 0.0mg
3 pieces of puto are around 185 kcal, not the 205 kcal shown per 100g. Here's the real breakdown.

Puto (Filipino Steamed Rice Cake) Calories by Piece

ServingWeightCaloriesProteinCarbsFat
1 puto30g62 kcal1.1g11.4g1.2g
1 serving50g103 kcal1.8g19.0g2.0g
2 puto60g123 kcal2.1g22.8g2.4g
3 puto90g185 kcal3.2g34.2g3.6g
Per 100g100g205 kcal3.5g38.0g4.0g

These figures scale directly from our own tested puto value (205 kcal per 100g), using a typical small 30g puto. Real puto size varies by baker, so treat these as a reasonable estimate rather than an exact weight.

Is Puto Healthy?

Puto is a genuinely light, steamed rice cake, made from rice flour, sugar and a little milk or coconut milk, with no frying or heavy fat involved. At 4.0g fat per 100g it's noticeably lower in fat than most fried or baked snacks, though the 38.0g carbohydrate per 100g still adds up, mostly from the rice flour and sugar. Eaten in moderation, a couple of pieces fit reasonably into most diets. This entry is vegan, vegetarian and halal, with no listed allergens.

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Nutritional Overview

Puto (steamed rice cake) is a snack or confectionery item typically eaten between meals. Per 100g serving, it provides 205 kcal of energy, 3.5g of protein, 38.0g of carbohydrates, and 4.0g of fat.

Each 100g serving contains 0.20g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Puto (steamed rice cake) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. The real number behind Puto (steamed rice cake) is 205 kcal per 100g, worth logging rather than guessing. Our recipe calorie calculator uk makes that quick.

Frequently Asked Questions

How many calories are in Puto (steamed rice cake)?

Puto (steamed rice cake) contains 205 kcal per 100g, which is approximately 10% of the recommended daily intake of 2,000 kcal for an average adult.

Is Puto (steamed rice cake) low in salt?

Yes, Puto (steamed rice cake) contains only 0.20g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Puto (steamed rice cake) suitable for vegans?

Yes, Puto (steamed rice cake) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 205 kcal and 3.5g of protein per 100g.

Is Puto (steamed rice cake) free from major allergens?

Puto (steamed rice cake) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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