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Aquatic Foods

Hard-tail Nutrition Facts

Oriles
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 37%
Calories 96kcal / 2530kcal (3%)

Macronutrients

Total Fat
1.2 g/ 42g (2%)
low
Saturated Fat
0.34 g/ 20g (1%)
low
Unsaturated Fat
0.7 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
21.4 g/ 71g (30%)

Vitamins

Vitamin A
18.25 mcg RAE/ 700mcg RAE (2%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.16 mg/ 1mg (12%)
Vitamin B3
7.3 mg NE/ 16mg NE (45%)
high

Minerals

Calcium
119 mg/ 750mg (15%)
Iron
1.4 mg/ 12mg (11%)
Phosphorus
200 mg/ 700mg (28%)
source
Sodium
102 mg/ 1500mg (6%)
low
What is this food?
AI-assisted
Hard-tail (a protein-based food, about 96 kcal per 100 g). It has very low carbs and sugar, with small amounts of fat and moderate sodium.
Why it matters to health
AI-assisted
Because it’s mostly protein with 0 g carbs and 0 g sugar, it can help keep your meals filling and support muscle maintenance—useful for your 3 full meals plus 1–2 snacks a day. It also has 1.2 g fat (with 0.34 g saturated fat) and 102 mg sodium. The main thing to watch is sodium and saturated fat if you eat it often or pair it with salty sides.
Healthier tips
AI-assisted
  • Use it as your protein portion: aim for about 1 palm-sized serving per meal, then add plenty of non-starchy vegetables.
  • Balance your plate: add 1/2 plate vegetables, 1/4 plate rice or starchy carbs, and 1/4 plate protein like this.
  • Keep sodium in check: go easy on salty sauces (toyo, patis, bagoong) and choose lighter seasoning when possible.
  • If you’re having it as a snack, keep the portion smaller and pair with fruit or veggies to round out your day.
Common Filipino dishes
Tuna sisig, grilled chicken or pork (lean cuts), adobong manok (less sauce), tinapang isda, ginataang isda (lighter coconut)
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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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