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Aquatic Foods

Hard-tail, dried Nutrition Facts

Oriles, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 67%
Calories 219kcal / 2530kcal (8%)

Macronutrients

Total Fat
2.7 g/ 42g (6%)
low
Saturated Fat
0.77 g/ 20g (3%)
low
Unsaturated Fat
1.56 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
48.7 g/ 71g (68%)

Vitamins

Vitamin A
4.75 mcg RAE/ 700mcg RAE (0.68%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.1 mg/ 1mg (7%)
Vitamin B3
11.3 mg NE/ 16mg NE (70%)
high

Minerals

Calcium
401 mg/ 750mg (53%)
high
Iron
3.2 mg/ 12mg (26%)
source
Phosphorus
381 mg/ 700mg (54%)
high
Sodium
6200 mg/ 1500mg (413%)
What is this food?
AI-assisted
Hard-tail, dried (a dried protein food). It’s usually eaten as a snack or added to meals for extra protein.
Why it matters to health
AI-assisted
This food can help support your daily protein needs, which is useful for keeping you full and helping your body maintain muscles. However, dried versions often come with high sodium (about 6200 mg per 100 g) and some saturated fat (about 0.77 g per 100 g). Too much sodium can make it harder to manage blood pressure, and too much saturated fat can affect heart health over time—so it’s best to enjoy it in the right portion and frequency.
Healthier tips
AI-assisted
  • Use a small portion: think a few pieces or about 1/4 to 1/2 cup (or a small palm-sized serving), especially if you’re having it as a snack.
  • Pair it with fiber-rich foods (vegetables, fruits, or whole grains) during your 3 meals so your overall plate is balanced.
  • Balance the day: if you eat this as a snack, keep the rest of the day’s protein (like fish, chicken, eggs) to normal portions and add more veggies.
  • For lower sodium: if the product allows, rinse briefly or choose lower-salt options when available.
  • Drink water regularly, especially if it’s salty.
Common Filipino dishes
Daing (dried fish), Tuyo (dried anchovies), Dried pusit (dried squid), Dried fish snacks (chicharon-style dried fish), Ginataang tuyo
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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