Did you know that 1 piece (46 g) of Pandebono contains 140 calories? If you're a fan of this popular Colombian baked good, you might want to keep an eye on your calorie intake. But don't worry, there's more to Pandebono than just its calorie count.

Pandebono, also known as Pan de Bono, is a traditional Colombian cheese bread made with yuca flour, cheese, and eggs. It's a gluten-free option that's perfect for those with wheat allergies or sensitivities.

In this article, we'll explore the nutritional content of Pandebono, its benefits, and how to make it yourself.

Calories in Pandebono

As mentioned earlier, 1 piece (46 g) of Pandebono contains 140 calories, which is equivalent to about 7% of your daily calorie intake based on a 2,000-calorie diet. If you're trying to watch your calorie intake, you can still enjoy Pandebono in moderation. Pair it with a healthy side dish or use it as a treat every once in a while.

Pandebono Ingredients

The ingredients of Pandebono include yuca flour, cheese, eggs, salt, and sugar. Yuca flour, also known as cassava flour, is a starchy flour made from yuca root, a staple in many Latin American countries. The cheese used in Pandebono varies, but popular options include queso blanco or Colombian cheese. Some recipes also call for cornstarch or baking powder to help with the rise of the bread.

Fat Content in Pandebono

1 piece (46 g) of Pandebono contains 5 grams of fat, with 3 grams of saturated fat. While this may seem high, keep in mind that cheese is a key ingredient in Pandebono. Cheese is a good source of protein and calcium, but it also adds fat to the bread. To make Pandebono healthier, try reducing the amount of cheese or using a lower-fat cheese option.

Carbohydrates in Pandebono

1 piece (46 g) of Pandebono contains 17 grams of carbohydrates, with 1 gram of fiber and 3 grams of sugar. Yuca flour is a high-carbohydrate ingredient, which is why Pandebono is considered a treat rather than a daily staple.

Protein in Pandebono

1 piece (46 g) of Pandebono contains 4 grams of protein. While this may not seem like a lot, it's still a decent amount considering the bread is mainly made with yuca flour and cheese. Protein is important for muscle repair and growth, as well as keeping you feeling full and satisfied. Pairing Pandebono with a protein-rich side dish can help increase your overall protein intake.

Benefits of Eating Pandebono

Although Pandebono is not necessarily the healthiest option, it does offer some nutritional benefits. For example, yuca flour is gluten-free and may be easier for some people to digest compared to wheat flour. Cheese is also a good source of calcium and protein. Additionally, Pandebono is a traditional Colombian food that offers cultural significance and a sense of comfort to those who grew up eating it.

Pandebono vs Other Baked Goods

Compared to other popular baked goods like croissants or muffins, Pandebono is relatively low in sugar and calories. However, it is higher in fat and carbohydrates. If you want a healthier option, consider making your own Pandebono with reduced amounts of cheese or trying alternative flours like almond or coconut flour.

Pandebono Serving Size

A serving size of Pandebono is about 1 piece (46 g). Keep in mind that this is just an estimate, and the size of the bread can vary depending on the recipe or where you buy it. To accurately track your calorie and nutrient intake, it's best to weigh your Pandebono and use a food app or database to get the most accurate information.

How to Make Pandebono

Making Pandebono at home is relatively easy and requires only a few ingredients. First, mix the yuca flour, cheese, and other dry ingredients in a bowl. In a separate bowl, beat the eggs until frothy and add them to the dry ingredients. Knead the dough until it comes together and roll it into balls. Place the balls on a baking sheet and bake for about 20-25 minutes or until golden brown. Serve warm and enjoy!

Where to Buy Pandebono

If you don't want to make Pandebono at home, you can usually find it at Colombian or Latin American grocery stores or bakeries. Some mainstream grocery stores may also carry Pandebono in the international or gluten-free aisle. Make sure to check the ingredient list and serving size to ensure you're getting exactly what you want.