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Prepared and Processed

Croaker, plain, dried Nutrition Facts

Alakaak, daing
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Edible Portion: 59%
Calories 201kcal / 2530kcal (7%)

Macronutrients

Total Fat
3.7 g/ 42g (8%)
Saturated Fat
0.83 g/ 20g (4%)
low
Unsaturated Fat
1.72 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
41.9 g/ 71g (59%)

Vitamins

Vitamin A
55 mcg RAE/ 700mcg RAE (7%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.05 mg/ 1mg (3%)
Vitamin B3
4.3 mg NE/ 16mg NE (26%)
source

Minerals

Calcium
301 mg/ 750mg (40%)
high
Iron
2.8 mg/ 12mg (23%)
source
Phosphorus
267 mg/ 700mg (38%)
high
Sodium
7071 mg/ 1500mg (471%)
Allergen Info
AI-assisted
Fish
What is this food?
AI-assisted
Croaker, plain, dried (often sold as dried fish). It’s a protein-rich food made by drying croaker fish, usually without added flavors.
Why it matters to health
AI-assisted
Dried croaker is a good source of protein, which helps build and repair body tissues and keeps you feeling full between meals. It also has some fat, including saturated fat. The bigger health point here is sodium: dried fish can be very high in salt (about 7071 mg per 100 g), so frequent or big servings may push your daily sodium too high—this matters for blood pressure and heart health. With that in mind, it can fit well in your day when portions are reasonable and paired with balanced meals.
Healthier tips
AI-assisted
  • Portion first: keep servings small (for example, about 1–2 tablespoons of dried fish flakes per meal, depending on your other ulam and rice).
  • Soak and rinse: soak in water for 10–20 minutes, then rinse and drain to help reduce some salt.
  • Pair with fiber: combine with lots of non-starchy veggies (e.g., kangkong, pechay, okra) and/or a side of ensaladang gulay to balance the meal.
  • Balance the day: since you’ll have 3 full meals plus 1–2 snacks, don’t make dried fish the main salty item at every meal—rotate with other proteins like eggs, tofu, or fresh fish.
  • Watch the “sauce”: if you’re cooking it with patis, toyo, or bagoong, use less since sodium can add up quickly.
Common Filipino dishes
Tuyo (dried fish), Bagoong rice with dried fish, Sinangag with dried fish, Ginataang dried fish, Dried fish with garlic and vinegar
Images
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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