Pao de Queijo
Moderate nutritional value
Brazilian baked cheese rolls of tapioca starch, eggs and cheese.
Pao de queijo are small, chewy cheese breads from Minas Gerais, Brazil: tapioca starch is scalded with hot milk and oil, then eggs and grated cheese are worked in and the dough is baked in balls. Four pieces (100 g) have about 350 kcal, 42 g of carbs, mostly starch, 16 g fat, 8 g protein and 200 mg calcium. Two pieces (175 kcal) with plain yogurt and fruit give more protein and fiber than four alone.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.7g | 13.8% |
| Fat | 16g | 22.9% |
| Carbs | 42g | 14.0% |
| Simple Sugars | 14.7g | Estimate |
| Complex Carbs | 27.3g | Estimate |
| Water | 32g | 1.3% |
| Calories | 347 | 15.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.32 | g | 21.6% |
| Monounsaturated | 8.28 | g | 33.1% |
| Polyunsaturated | 3.22 | g | 24.8% |
| Omega-3 | 0.966 | g | Estimate |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 2.254 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 1.74 | mg |
| Selenium | 8.84 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 58.2 | mcg | 6.5% |
| vitamin B1 | 0.017 | mg | 1.4% |
| vitamin B2 | 0.131 | mg | 10.1% |
| vitamin B3 | 0.054 | mg | 0.3% |
| vitamin B6 | 0.036 | mg | 2.1% |
| vitamin B9 | 7.45 | mcg | 1.9% |
| vitamin B12 | 0.336 | mcg | 14.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.345 (14 IU) | mcg | 2.3% |
| vitamin E | 1.74 | mg | 11.6% |
| vitamin K | 6.81 | mcg | 5.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 201 | mg | 20.1% |
| iron | 1.05 | mg | 5.8% |
| magnesium | 10.3 | mg | 2.6% |
| phosphorus | 149 | mg | 21.3% |
| potassium | 68.4 | mg | 2.6% |
| sodium | 410 | mg | 17.8% |
| zinc | 0.784 | mg | 7.1% |
| copper | 0.031 | mg | 3.4% |
| manganese | 0.058 | mg | 2.5% |
| selenium | 8.84 | mcg | 16.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 263 | mg | 37.6% | 203% |
| Isoleucine | 394 | mg | 28.1% | 162% |
| Leucine | 719 | mg | 26.3% | 145% |
| Lysine | 682 | mg | 32.5% | 175% |
| Methionine | 288 | mg | 27.4% | 154% |
| Phenylalanine | 803 | mg | 45.9% | 242% |
| Threonine | 300 | mg | 28.6% | 148% |
| Tryptophan | 104 | mg | 37.1% | 194% |
| Valine | 508 | mg | 27.9% | 157% |
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Allergens
Recipe
See full recipeIngredients
- Tapioca starch (polvilho doce) 500 g
- Whole milk 240 ml
- Water 120 ml
- Vegetable oil 120 ml (110 g)
- Salt 1 tsp (6 g)
- Eggs 3 large
- Parmesan cheese, finely grated 100 g
- Mozzarella, low-moisture, grated 100 g
Instructions
- 1
Heat the oven to 190C and line two baking sheets with parchment paper.
- 2
Put the tapioca starch in a large bowl. Bring the milk, water, oil and salt to a boil in a saucepan.
- 3
Pour the boiling liquid over the starch and mix with a wooden spoon until it forms a smooth, sticky mass; leave it to cool for 10 minutes.
- 4
Beat in the eggs one at a time, then knead in both cheeses by hand until the dough is smooth and slightly sticky.
- 5
With oiled hands, roll the dough into balls of about 30 g and set them 3 cm apart on the baking sheets.
- 6
Bake for 20-25 minutes until puffed and light golden; do not open the oven for the first 15 minutes.
- 7
Serve warm; the breads are crisp outside and chewy inside and are best eaten the same day.