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Bolo do caco Calories
Traditional Madeira sweet potato flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bolo do caco (90 g) has 260 calories. That works out to 289 calories per 100 g. It contains 50.2 g of carbs, 6.7 g of protein, 2.9 g of fat and 2.5 g of fiber. Its 18.9 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Bolo do caco Nutrition Facts
Selected: 1 piece (medium) · 90 g
260
KCAL / 90G
Carbs
50.2g
· 18% DV
Protein
6.7g
· 13% DV
Fat
2.9g
· 4% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 11% · Fat 10%
Bolo do caco nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 50.2 g | 18% |
| Fiber | 2.5 g | 9% |
| Protein | 6.7 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Bolo do caco?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 260 kcal |
| 1 slice (thin) | 30 g | 87 kcal |
| 1 serving (half) | 45 g | 130 kcal |
| 1 slice (thick) | 50 g | 145 kcal |
| 1 piece (small) | 55 g | 159 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (large) | 130 g | 376 kcal |
| 1 piece (jumbo) | 180 g | 520 kcal |
| 1 serving (double) | 225 g | 650 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Bolo do caco
What is bolo do caco, and where is it from?
Bolo do caco is a traditional flatbread from Madeira, a Portuguese island. It is typically made with sweet potato and cooked as a round, flattened loaf, then served warm, often with garlic butter.
Is bolo do caco made with sweet potato?
Yes, traditional bolo do caco includes cooked, mashed sweet potato in the dough. It gives the bread a soft texture and a mild sweetness, though the proportions can vary between recipes.
How is bolo do caco traditionally made?
The dough is made with flour, mashed sweet potato, yeast, water, and salt, then left to rise and shaped into flat rounds. Traditionally, the bread is cooked on a hot, flat stone called a caco.
Why is bolo do caco called bolo do caco?
The name refers to the flat stone traditionally used to cook the bread. In Portuguese, “bolo” refers to a cake- or loaf-like food, while “caco” refers to the cooking stone.
What is bolo do caco served with?
Bolo do caco is commonly served warm with garlic butter spread over the surface. In Madeira, it can accompany meat dishes, and its soft, flat shape also makes it useful as sandwich bread.
What does bolo do caco taste like?
Bolo do caco tastes like soft, mildly sweet bread, with the sweet potato lending a subtle flavor rather than making it dessert-like. Garlic butter adds a savory, aromatic contrast when the bread is served warm.
Can you make bolo do caco without a traditional caco stone?
Yes, you can cook bolo do caco in a heavy, preheated skillet if you do not have the traditional stone. Shape the dough into flat rounds and cook them on the hot surface until cooked through.
Can bolo do caco be used to make sandwiches?
Yes, bolo do caco works well as sandwich bread. Let it cool slightly, slice it across the middle, and add fillings; its soft crumb and mild flavor pair well with savory ingredients.
How should you store bolo do caco?
Once cool, keep bolo do caco in an airtight container at room temperature for short-term storage. Refrigeration can dry out bread, so freezing is a better option if you want to keep it longer.
Can you freeze bolo do caco?
Yes, bolo do caco freezes well. Let it cool completely, seal it in a freezer-safe bag, and thaw it before warming it in a skillet or oven for a softer, freshly heated texture.
Bolo do caco Vitamins & Minerals
Vitamins
B3
1.62mg · 10% DV
B1
0.1mg · 8% DV
Folate
25.2µg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Selenium
19µg · 35% DV
Sodium
387mg · 17% DV
Manganese
0.38mg · 17% DV
Iron
2.16mg · 12% DV
Potassium ⭐
153mg · 5% DV
Bolo do caco Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bolo do caco
To burn the 260 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bolo do caco?
Bolo do caco is a soft, round flatbread from Madeira, the Portuguese island, made with sweet potato in the dough. Traditionally cooked on a hot stone, it is now also made on griddles or in ovens. The crust is lightly browned, while the inside stays tender, with a gentle sweetness rather than a pronounced sweet-potato flavour. In Madeira, it is often served warm with garlic butter, either as a starter or alongside a meal; it is also handy split open for a sandwich.
For English-speaking readers elsewhere, it makes a satisfying change from ordinary rolls with soup, salads or grilled food. It is chiefly a carbohydrate-rich bread, so pair it with eggs, beans or another protein-rich filling for a more substantial meal. Use a modest amount of garlic butter, or try olive oil and herbs instead.
How Nutritious Is Bolo do caco?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bolo do caco Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bolo do caco Contain Allergens?
Contains these allergens:
Which Diets Is Bolo do caco Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bolo do caco Fat Profile
SATURATED
0.56g
MONOUNSATURATED
0.64g
POLYUNSATURATED
0.73g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.