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Aquatic Foods

Mackerel, Indian, dried Nutrition Facts

Alumahan, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 62%
Calories 193kcal / 2530kcal (7%)

Macronutrients

Total Fat
3.2 g/ 42g (7%)
Saturated Fat
0.85 g/ 20g (4%)
low
Cholesterol
117 mg/ 300mg (39%)
Unsaturated Fat
1.21 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
41 g/ 71g (57%)

Vitamins

Vitamin A
9.25 mcg RAE/ 700mcg RAE (1%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.08 mg/ 1mg (6%)
Vitamin B3
16.6 mg NE/ 16mg NE (103%)
high

Minerals

Calcium
184 mg/ 750mg (24%)
source
Iron
2.8 mg/ 12mg (23%)
source
Phosphorus
349 mg/ 700mg (49%)
high
Sodium
6442 mg/ 1500mg (429%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried Indian mackerel (a fish-based protein). It’s usually preserved by drying, so it’s flavorful and convenient, but it can be high in salt.
Why it matters to health
AI-assisted
Fish like mackerel helps meet your daily protein needs for building and maintaining body tissues. It also provides healthy fats, but this dried version has some saturated fat and cholesterol (117 mg per 100 g). The biggest caution is sodium: it’s very high (6442 mg per 100 g), which can add up quickly if you eat large portions or pair it with other salty foods. With balanced meals and proper portioning, it can still fit well in a typical Filipino eating pattern (3 full meals plus 1–2 snacks a day).
Healthier tips
AI-assisted
  • Portion first: aim for a small serving (about 1–2 tablespoons of flaked dried fish or a palm-sized portion) per meal, then balance with rice + lots of vegetables.
  • Reduce salt when possible: soak the dried fish in water for 15–30 minutes, then drain (and rinse) before cooking.
  • Pair smart: add fresh or cooked vegetables (like kangkong, ampalaya, or tomatoes) and use less salty seasonings.
  • Balance the day: if you eat dried mackerel at lunch, choose lighter/salt-reduced snacks (e.g., fruit, unsweetened yogurt) and avoid other salty viands.
  • Watch frequency: enjoy it regularly, but not every day—rotate with other proteins (fish, eggs, chicken, tofu, beans).
Common Filipino dishes
Tuyo (dried fish) with rice, Ginataang dried fish, Daing na mackerel, Bagoong/anchovy-based sides with rice, Sinangag with dried fish
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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