Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideFilipino Foods · Obesity
Kanin, pandesal, adobo, sinigang and Filipino desserts.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Avocado
abukado, butter fruit
Light and filling (about 80 kcal per portion) — a good everyday choice.
Portion: ¼ fruit (about 50 g)
Banana
kela, mauz, saging
Light and filling (about 89 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
Light and filling (about 24 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 125 g)
Black coffee
kahwa (black), kape
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 240 g)
Boiled saba banana
nilagang saging
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 piece (about 80 g)
Boiled sweet potato (kamote)
camote, shakarkandi
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 130 g)
Bottle gourd (lauki)
doodhi, ghiya, upo
Light and filling (about 23 kcal per portion) — a good everyday choice.
Portion: 1 cup cooked (about 150 g)
Brown rice
red rice, unpolished rice
Light and filling (about 123 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 100 g)
Calamansi water (no sugar)
calamansi juice
Light and filling (about 6 kcal per portion) — a good everyday choice.
Portion: 1 glass (about 250 g)
Cheddar cheese
cheese, keso
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 slice / 30 g (about 30 g)
Chikoo (sapodilla)
chico, sapota
Light and filling (about 83 kcal per portion) — a good everyday choice.
Portion: 1 small (about 100 g)
Cucumber salad
kheera, khiyar, pipino
Light and filling (about 18 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 120 g)
Egg (boiled)
anda, bayd, itlog
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 large egg (about 50 g)
Ginisang ampalaya
ampalaya with egg
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Guava
amrood, bayabas, peru
Light and filling (about 68 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 100 g)
Honey
asal, pulot, shahad
Light and filling (about 64 kcal per portion) — a good everyday choice.
Portion: 1 tablespoon (about 21 g)
Jackfruit
chakka, kathal, langka
Light and filling (about 76 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Low-fat milk
gatas, skimmed milk, toned milk
Light and filling (about 105 kcal per portion) — a good everyday choice.
Portion: 1 cup (250 ml) (about 250 g)
Mango
aam, manga, mangga
Light and filling (about 48 kcal per portion) — a good everyday choice.
Portion: ½ cup cubes (about 80 g)
Moong sprouts
bean sprouts, togue
Light and filling (about 30 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 100 g)
Pandesal
pan de sal
Light and filling (about 100 kcal per portion) — a good everyday choice.
Portion: 1 small roll (about 35 g)
Papaya
papaya, papita
Light and filling (about 62 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 145 g)
Pinakbet
pakbet
Light and filling (about 120 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Sweet corn
bhutta, mais
Light and filling (about 77 kcal per portion) — a good everyday choice.
Portion: ½ cup (about 80 g)
Table sugar
asukal, cheeni, sukkar
Light and filling (about 16 kcal per portion) — a good everyday choice.
Portion: 1 teaspoon (about 4 g)
Tofu
soybean curd, tokwa
Light and filling (about 144 kcal per portion) — a good everyday choice.
Portion: 100 g (about 100 g)
Tomato
kamatis, tamatar, tamatim
Light and filling (about 22 kcal per portion) — a good everyday choice.
Portion: 1 medium (about 123 g)
Water
maa, pani, tubig
Light and filling (about 0 kcal per portion) — a good everyday choice.
Portion: 6–8 glasses a day (about 250 g)
Watermelon
batikh, pakwan, tarbooz
Light and filling (about 45 kcal per portion) — a good everyday choice.
Portion: 1 cup cubes (about 150 g)
White bread
sandwich bread, tasty bread
Light and filling (about 75 kcal per portion) — a good everyday choice.
Portion: 1 slice (about 28 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (1 fist) (about 100 g)
Arroz caldo
congee, lugaw with chicken
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Chicken adobo
adobong manok
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 150 g)
Fresh coconut meat (buko)
coconut flesh, thengai
About 140 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 tablespoons (about 40 g)
Grilled bangus (milkfish)
inihaw na bangus
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 serving (about 120 g)
Grilled chicken breast
chicken breast
About 165 kcal per portion — measure the portion and fill up on vegetables.
Portion: palm-size piece (about 100 g)
Laing
taro leaves in coconut
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Longganisa
longanisa
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2 pieces (about 80 g)
Lumpiang sariwa
fresh spring roll
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 roll (about 150 g)
Pancit bihon
bihon guisado
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Pancit canton
pansit
About 250 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Peanuts
ful sudani, mani, moongphali
About 170 kcal per portion — measure the portion and fill up on vegetables.
Portion: small handful (about 30 g)
Sinigang na isda
sinigang
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Tinola
chicken tinola
About 200 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Tocino
chicken tocino, pork tocino
About 300 kcal per portion — measure the portion and fill up on vegetables.
Portion: 2–3 slices (about 100 g)
Beef burger
hamburger
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 burger (about 220 g)
Bibingka
rice cake
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 100 g)
Champorado
chocolate rice porridge
Energy-dense (about 300 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 bowl (about 250 g)
Coconut water
buko juice, nariyal pani
Energy-dense (about 46 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (250 ml) (about 240 g)
Cola / soft drink
coke, pepsi, soda
Energy-dense (about 139 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 can (330 ml) (about 330 g)
Ensaymada
ensaimada
Energy-dense (about 330 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Garlic fried rice (sinangag)
garlic rice
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 160 g)
Halo-halo
halu-halo
Energy-dense (about 350 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 glass (about 300 g)
Ice cream
kulfi (similar), sorbetes
Energy-dense (about 137 kcal per portion) — easy to overeat. Keep for occasions.
Portion: ½ cup (about 66 g)
Leche flan
flan
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 thin slice (about 80 g)
Lumpiang shanghai
fried spring rolls
Energy-dense (about 300 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 4 pieces (about 100 g)
Milk chocolate
chocolate bar
Energy-dense (about 215 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 small bar (about 40 g)
Pizza
pizza
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 2 slices (about 200 g)
Pork adobo
adobong baboy
Energy-dense (about 380 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 serving (about 150 g)
Taho
silken tofu with syrup
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 250 g)
Turon
banana lumpia
Energy-dense (about 220 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 piece (about 80 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .