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Aquatic Foods

Goatfish, ochrebanded Nutrition Facts

Saramulyete
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 38%
Calories 87kcal / 2530kcal (3%)

Macronutrients

Total Fat
1.3 g/ 42g (3%)
low
Saturated Fat
0.38 g/ 20g (1%)
low
Cholesterol
17 mg/ 300mg (5%)
Unsaturated Fat
0.62 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
18.7 g/ 71g (26%)

Vitamins

Vitamin A
1.5 mcg RAE/ 700mcg RAE (0.21%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
1.4 mg NE/ 16mg NE (8%)

Minerals

Calcium
91 mg/ 750mg (12%)
Iron
0.9 mg/ 12mg (7%)
Phosphorus
170 mg/ 700mg (24%)
source
Sodium
98 mg/ 1500mg (6%)
low
Allergen Info
Fish
What is this food?
AI-assisted
Goatfish (ochrebanded), a type of fish that’s mainly a lean protein source. Per 100g, it has about 87 kcal and almost no carbohydrates.
Why it matters to health
AI-assisted
Fish like goatfish can support your daily meals because it provides protein for muscle repair and helps keep you full. It also has low total fat (about 1.3g per 100g) and some saturated fat (0.38g). The cholesterol is 17mg per 100g, which is not high, but it’s still good to balance with other foods across the day. It has low sodium (about 98mg per 100g), which is helpful, especially if you’re mindful of salty sauces and seasonings.
Healthier tips
AI-assisted
  • For your 3 full meals + 1–2 snacks routine, use goatfish as your protein portion at lunch or dinner (about 1 palm-sized serving).
  • Cook it with less oil: steam, grill, or bake. If frying, keep it light and avoid frequent deep-frying.
  • Flavor with calamansi, herbs, garlic, onion, and spices instead of salty sauces to keep sodium in check.
  • Pair with non-starchy vegetables (e.g., kangkong, pechay, okra) and a sensible serving of carbs (e.g., 1/2–1 cup rice or a small portion of root crops) for better balance.
Common Filipino dishes
Tinolang isda, Sinigang na isda, Inihaw na isda, Paksiw na isda, Escabeche na isda, Daing na isda
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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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