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Prepared and Processed  / Fermented Foods

Fish paste, balatohan Nutrition Facts

Bagoong balatohan
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 162kcal / 2530kcal (6%)

Macronutrients

Total Fat
3.2 g/ 42g (7%)
Saturated Fat
0.77 g/ 20g (3%)
low
Cholesterol
165 mg/ 300mg (55%)
Unsaturated Fat
0.13 g
Total Carbohydrates
25.1 g/ 348g (7%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
1.4 g/ 63g (2%)
Protein
8.1 g/ 71g (11%)

Vitamins

Vitamin A
42 mcg RAE/ 700mcg RAE (6%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.32 mg/ 1mg (24%)
source
Vitamin B3
1.3 mg NE/ 16mg NE (8%)

Minerals

Calcium
1770 mg/ 750mg (236%)
high
Iron
11.9 mg/ 12mg (99%)
high
Phosphorus
439 mg/ 700mg (62%)
high
Sodium
5261 mg/ 1500mg (350%)
Allergen Info
AI-assisted
Fish
What is this food?
AI-assisted
Fish paste, balatohan (often used as a spread or filling). It’s made from fish that’s processed into a paste, then typically seasoned and packed with salt.
Why it matters to health
AI-assisted
This food can help you meet your protein needs, which supports growth, repair, and staying full between meals. However, it’s also high in sodium (about 5,261 mg per 100 g) and has cholesterol (about 165 mg) and saturated fat (about 0.77 g). Too much sodium can make it harder to manage blood pressure, so portion and frequency matter—especially if you already eat other salty items in the day. The carbohydrates are also present (about 25.1 g), so pairing it with fiber-rich foods helps balance the meal.
Healthier tips
AI-assisted
  • Use it as a small serving (for example, a few tablespoons) rather than a full meal base.
  • Pair with non-starchy vegetables (like lettuce, cucumber, tomatoes, or kangkong) and/or whole grains (brown rice, oats, or whole wheat) to add fiber.
  • Balance your day: if you eat this for lunch, choose lower-sodium snacks (fruit, yogurt, unsalted nuts) for your 1–2 snacks.
  • Watch added salt: avoid pairing with other very salty viands (like bagoong, salted eggs, or instant noodles).
  • For better frequency, think of it as an occasional protein topping/spread within your 3 meals.
Common Filipino dishes
Tinapa with rice, fish paste sandwich, ensaymada with fish paste filling, arroz caldo with fish paste topping, lumpia filling with fish paste
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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