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Aquatic Foods

Mackerel, short-bodied, dried Nutrition Facts

Hasa-hasa, tuyo
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 66%
Calories 202kcal / 2530kcal (7%)

Macronutrients

Total Fat
4.1 g/ 42g (9%)
Saturated Fat
1.09 g/ 20g (5%)
low
Cholesterol
150 mg/ 300mg (50%)
Unsaturated Fat
1.56 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
41.2 g/ 71g (58%)

Vitamins

Vitamin A
2 mcg RAE/ 700mcg RAE (0.29%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.11 mg/ 1mg (9%)
Vitamin B2
0.14 mg/ 1mg (10%)
Vitamin B3
9.6 mg NE/ 16mg NE (60%)
high

Minerals

Calcium
420 mg/ 750mg (56%)
high
Iron
2.9 mg/ 12mg (24%)
source
Phosphorus
418 mg/ 700mg (59%)
high
Sodium
6840 mg/ 1500mg (455%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried mackerel (short-bodied), a salty, dried fish that’s usually eaten as a viand or mixed into meals. It’s mainly a protein food.
Why it matters to health
AI-assisted
Dried mackerel gives you protein to help build and maintain muscles, and it has healthy fats (though it also contains saturated fat). It also provides cholesterol. The main thing to watch is sodium: it’s very high, which can affect blood pressure if eaten often or in big portions. Since it has no carbs and no fiber, it works best when paired with vegetables and high-fiber sides for better overall balance.
Healthier tips
AI-assisted
  • For daily eating, keep dried mackerel to a small portion (about 1–2 tablespoons of flaked fish or a small serving) and balance the rest of your plate with vegetables.
  • Rinse or soak dried fish briefly (if your usual cooking method allows) to reduce some of the salt, then cook with less added seasoning.
  • Pair it with fiber-rich sides like vegetables, munggo, or brown rice/half rice to support digestion and fullness.
  • Use it as a viand 1–2x per week instead of every day, especially if you also eat other salty foods (instant noodles, bagoong, salted eggs).
  • When planning your 3 meals + 1–2 snacks, place dried mackerel in one main meal and keep snacks lighter (fruit, yogurt, nuts in small portions).
Common Filipino dishes
Tuyo (dried sardines) with rice, Dried fish sinigang, Ginataang dried fish, Bagoong rice with dried fish, Pinakbet 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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