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Aquatic Foods

Climbing perch, common Nutrition Facts

Martiniko
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 44%
Calories 71kcal / 2530kcal (2%)

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
17.4 g/ 71g (24%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.31 mg/ 1mg (23%)
source
Vitamin B3
3.7 mg NE/ 16mg NE (23%)
source

Minerals

Calcium
130 mg/ 750mg (17%)
source
Iron
0.6 mg/ 12mg (5%)
Phosphorus
156 mg/ 700mg (22%)
source
Sodium
56 mg/ 1500mg (3%)
low
Allergen Info
AI-assisted
Fish
What is this food?
AI-assisted
Climbing perch (a freshwater fish), usually cooked as a main protein. In a 100g serving, it’s about 71 kcal and is very low in fat and carbs.
Why it matters to health
AI-assisted
This fish is a good lean protein option, which helps keep you full and supports muscle maintenance—useful for your 3 full meals plus 1–2 snacks a day. It also has very low carbs and sugar, so it can fit well with balanced meals. One thing to watch is sodium (about 56 mg per 100g), which can increase depending on how it’s cooked (e.g., with bagoong, patis, or salty seasonings).
Healthier tips
AI-assisted
  • Pair it with 1–2 servings of non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a reasonable portion of rice if you need energy.
  • Choose cooking methods like grilling, steaming, or sinigang-style with lighter seasoning.
  • If using salty sauces (bagoong/patis), start with a smaller amount and add more only if needed.
  • For a snack day, keep fish as part of a meal; if you snack, choose fruit, yogurt, or nuts instead of adding another heavy protein serving.
Common Filipino dishes
Sinangag with fish, Sinigang na isda, Grilled fish with bagoong, Paksiw na isda, Kinilaw na isda
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Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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