Prepared and Processed
Flatfish/Brill, rough-scaled, dried Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| Serving Size: 100g | |
| Edible Portion: 74% | |
| Calories | 266kcal / 2530kcal (10%) |
Macronutrients
Total Fat | 1.4 g/ 42g (3%) low | ||||
| |||||
Total Carbohydrates | 8.7 g/ 348g (2%) | ||||
| |||||
Protein | 54.7 g/ 71g (77%) | ||||
Vitamins
Vitamin A | 45 mcg RAE/ 700mcg RAE (6%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.02 mg/ 1mg (1%) |
Vitamin B2 | 0.05 mg/ 1mg (3%) |
Vitamin B3 | 17.9 mg NE/ 16mg NE (111%) high |
Minerals
Calcium | 371 mg/ 750mg (49%) high |
Iron | 3.6 mg/ 12mg (30%) source |
Phosphorus | 530 mg/ 700mg (75%) high |
Sodium | 8627 mg/ 1500mg (575%) |
Allergen Info
AI-assisted 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 Dried flatfish/brill (rough-scaled) — a salty, protein-rich dried fish. It’s usually eaten as a viand or added to meals (often with rice or vegetables).
Why it matters to health
AI-assisted This food is a good source of protein (helps build and maintain body tissues) and it has very low sugar. It also has some healthy fats, but it can include saturated fat (0.320 g per 100 g). The bigger thing to watch is sodium (8627 mg per 100 g) because dried fish is naturally salty—too much sodium can affect blood pressure over time. Since it also has some carbohydrates (8.7 g) but no fiber, it works best when paired with vegetables and/or fruits for better meal balance.
Healthier tips
AI-assisted - Portion: keep it to a small serving (e.g., a few tablespoons to about 1/4–1/3 cup cooked, depending on how it’s prepared) especially if you eat it with rice.
- Soak to reduce salt: if the fish is very salty, soak in water for a short time, then drain before cooking.
- Balance your plate: pair with non-starchy vegetables (like kangkong, pechay, ampalaya, okra) and add a source of fiber (like a side salad or fruit) so your meal is more filling.
- Frequency: enjoy it regularly but not every day—rotate with other protein sources (fresh fish, eggs, tofu, chicken) across your 3 meals and 1–2 snacks.
- Cooking style: go easy on added salty sauces (toyo, patis, bagoong) when using dried fish.
Common Filipino dishes
Tuyo (dried sardines) with rice, Daing na bangus, Dried fish sinigang, Ginataang dried fish, Pinakbet with dried fish
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.