Aquatic Foods
Flatfish/Brill, rough-scaled Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% | |
| Calories | 84kcal / 2530kcal (3%) |
Macronutrients
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||
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Protein | 20.5 g/ 71g (28%) | ||||
Vitamins
Vitamin A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.02 mg/ 1mg (1%) |
Vitamin B2 | 0.08 mg/ 1mg (6%) |
Vitamin B3 | 5.3 mg NE/ 16mg NE (33%) high |
Minerals
Calcium | 39 mg/ 750mg (5%) |
Iron | 0.6 mg/ 12mg (5%) |
Phosphorus | 220 mg/ 700mg (31%) high |
Sodium | 113 mg/ 1500mg (7%) low |
Allergen Info
Fish
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Flatfish/Brill (rough-scaled), a type of fish. It’s mainly a lean protein food—about 84 kcal per 100 g with very little fat and no carbs.
Why it matters to health
AI-assisted This fish supports your daily meals because it provides protein with low calories. It also has low total fat (0.2 g) and moderate saturated fat (0.05 g), which helps keep your meals lighter. Since it has no carbs, sugar, or fiber, it works best when paired with vegetables and high-fiber carbs (like brown rice, kamote, or whole grains) for better fullness and balanced energy. One thing to watch is sodium (113 mg per 100 g), especially if it’s cooked with salty ingredients (like bagoong, patis, or lots of seasoning).
Healthier tips
AI-assisted - For your 3 full meals, use this as your protein portion (about 1 palm-sized serving per meal).
- Pair it with 1–2 cups of vegetables and a smart carb (e.g., 1/2–1 cup cooked rice or kamote, depending on your needs).
- Choose cooking methods like boil, steam, grill, or bake. If you fry, use less oil.
- Go easy on salty sauces and seasoning; taste first and adjust.
- For snacks (1–2 per day), you can still include fish, but keep it simple—avoid turning it into very salty or oily snacks.
Common Filipino dishes
daing na bangus, sinigang na isda, paksiw na isda, grilled fish with calamansi, tinapang isda, fish sinigang sa miso
Images
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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