Puto Nutrition Facts

See puto calories per piece and per 100g. Macros for Filipino steamed rice cake so you can log it in your meal plan.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 225
Calories from Fat 23
% Daily Value*
Total Fat 2.5g3%
Total Carbohydrate 47.5g17%
Dietary Fiber 0.5g2%
Sugars 8g16%
Protein 3.8g8%
Sodium 180mg8%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 3.8g
Carbs 47.5g
Fat 2.5g

Source: USDA FoodData Central.

100 g
225 kcal 3.8g protein 47.5g carbs 2.5g fat
1 small puto (40 g)
90 kcal 1.5g protein 19g carbs 1g fat
1 large puto (60 g)
135 kcal 2.3g protein 28.5g carbs 1.5g fat
3 small puto (120 g)
270 kcal 4.6g protein 57g carbs 3g fat

Puto FAQ

Is puto good for weight loss?

Puto is a steamed rice cake, so it is lighter than fried snacks, but it is still mostly carbs. One small piece is about 90 calories. Keep to 1–2 pieces if you are in a deficit.

Is puto high in protein?

No. Puto has about 3.8 g of protein per 100 g, or about 1.5 g per small piece. Pair it with eggs or a protein drink if it is breakfast.

How many calories are in puto?

A small puto (40 g) has about 90 calories, 1.5 g of protein, 19 g of carbs, and 1 g of fat. Per 100 g, puto has about 225 calories.

Is puto healthy?

It is steamed, not fried, which helps. It is still a refined rice-flour cake with sugar. Treat it as a carb side, not a diet food.

Does cheese puto have more calories?

Yes. A small cube of cheddar (about 10 g) adds roughly 40 calories and 3 g of protein on top of the rice cake.

Is puto gluten-free?

Traditional rice-flour puto is gluten-free. Some commercial mixes use wheat flour — check the label.

How many puto is one serving?

One or two small pieces (40–80 g, about 90–180 calories) is a reasonable serving. Three small puto are about 270 calories before toppings.

Best Diets for Puto

Balanced Meal Plan

Meal Ideas with Puto

Puto with eggs 1–2 small puto next to scrambled eggs for protein.
Cheese puto Steamed puto topped with a small cube of cheddar — add the cheese calories.
Puto with fruit One piece with papaya or mango instead of a pastry.
Skip the butter soak Puto is already steamed; extra butter or condensed milk adds fast calories.

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