Counting Calories: How Many Calories are in Your Favorite Pinoy Dishes?


Source: https://www.flickr.com/photos/lainetrees/6718797451/

Do you count calories?

Many of us Cebuanos grew up without bothering with nutrition labels. We eat what we want to eat, whenever we want. And it doesn’t help that most of our local foods don’t have a nutrition facts label.

Source: WebMD

The science of gaining and losing weight is fairly simple. We eat more than the estimated amount of calories needed to maintain energy balance for our gender, age group and physical activity: we gain weight. We eat less than what is required: we lose weight.

The photo shows levels that are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, as calculated by gender, age, and activity level for reference-sized individuals. 

On the other hand, according to the American College of Sports Medicine, one’s caloric intake should not go below 1,200 a day for women and 1,800 a day for men.

Therefore, if you want to lose weight (or gain weight), mind your calorie intake.

In this article, we give you the calorie count of some of our favorite Pinoy dishes, based on MyFitnessPal’s global database.

Our Favorite Main Dishes

Source: Judgefloro, Wikimedia Commons
  • Arroz Caldo, 1 bowl = 180
  • Beef Caldereta, 1 cup = 245
  • Beef Kaldereta, 250 grams = 465
  • Beef Steak (Bistek Tagalog), 100 grams = 135
  • Beef Tapa, 80 grams = 164
  • Bicol Express, 246 grams = 307
  • Boiled Kangkong, 1 cup = 24
  • Chicharon Bulaklak, 28 grams = 162
  • Chicken Adobo, 6.0 oz. = 335
  • Chicken Afritada, 1 standard serving = 323
  • Chicken Tinola, 1 bowl = 267
  • Crispy Lechon Kawali, 1 serving = 530
  • Danggit, 30 grams = 160
  • Dinuguan, 1 cup = 255
  • Eggplant Torta (tortang talong), 1 serving = 109
  • Filipino Mixed Vegetables Soup (Utan Bisaya with Fried Fish Fillets), 1 cup = 62 calories
  • Jasmine Rice, 1 cup cooked = 205
  • Kare Kare, 200 grams = 129
  • Kwek Kwek, 6 eggs = 102
  • Lechon de Cebu, 100 grams = 376
  • Lomi, 1 cup = 222
  • Longganisa, 1 sausage = 126
  • Menudo, 319 grams = 304
  • Pancit Bihon, 1 cup = 330
  • Pancit Palabok, 1 cup = 395
  • Pinakbet, 1 cup = 110
  • Pinoy Barbeque, 55 grams = 120
  • Pork Embutido, 1 serving = 350
  • Pork Humba, 121 grams = 313 
  • Pork Lumpia, 3 ounces = 252
  • Pork Sisig, 1 cup = 293
  • Sinigang na Isda, 1 standard serving = 113 
  • Sotanghon Guisado, 240 grams = 193
  • Spaghetti Pinoy-style, 1 cup = 350
  • Squid Adobo (adobong nukus), 0.8 cup = 180
  • Tapsilog meal, 1 meal = 364

Desserts

Source: Arnold Gatilao, Wikimedia Commons
  • Banana, 1 piece, 90 grams = 77
  • Casava Cake, 122 grams = 257
  • Cheese roll, 1 piece = 150
  • Chicken Empanada, 1 piece = 150
  • Ensaymada, 1 piece = 419
  • Halo Halo, 1 cup = 153 
  • Maja Blanca, 1 slice = 237
  • Mochi Balls, 3 balls = 105
  • Pandesal, 1 roll = 120
  • Pastries and Desserts
  • Pichi Pichi, 1 piece = 51
  • Puto, 1 piece = 121
  • Siopao, 1 bun = 330
  • Spanish Bread, 1 piece = 190
  • Suman, 1 piece = 63
  • Taho, 100 grams = 266
  • Tikoy, 100 grams = 246
  • Torta Argao, 1 torta = 291
  • Turon, 1 piece = 175

Drinks

Source: Wikipedia
  • 7up, 12 fl. oz. (355 ml) = 156
  • Cherry Coke, 12 fl. oz. (355 ml) = 156 cal
  • Coke, 12 fl. oz. (355 ml) = 149
  • Coke Zero, 12 fl. oz. (355 ml) = 0
  • Diet Coke, 12 fl. oz. (355 ml) = 4
  • Diet Pepsi, 12 fl. oz. (355 ml) = 0
  • Gatorade, 12 fl. oz. (355 ml) = 89
  • Ice Tea  12 fl. oz. (355 ml) = 96
  • Lemonade, 12 fl. oz. (355 ml) = 149
  • Minute Maid, 8 fl. oz. (240 ml) = 110
  • Mug Root Beer, 8 fl. oz. (240 ml) = 101
  • Pepsi, 12 fl. oz. (355 ml) = 156
  • Sprite, 12 fl. oz. (355 ml) = 131
  • Sprite Zero, 12 fl. oz. (355 ml) = 0
  • Sunkist, 12 fl. oz. (355 ml) = 89
  • Vanilla Coke, 12 fl. oz. (355 ml) = 160

Anything else we missed? Let us know and we'll look it up!

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