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Aquatic Foods

Mackerel, Spanish, dried Nutrition Facts

Tangigi, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 96%
Calories 184kcal / 2530kcal (7%)

Macronutrients

Total Fat
2.2 g/ 42g (5%)
low
Saturated Fat
0.59 g/ 20g (2%)
low
Cholesterol
81 mg/ 300mg (27%)
Unsaturated Fat
0.83 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
2.25 mcg RAE/ 700mcg RAE (0.32%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.03 mg/ 1mg (2%)
Vitamin B2
0.06 mg/ 1mg (4%)
Vitamin B3
12.7 mg NE/ 16mg NE (79%)
high

Minerals

Calcium
88 mg/ 750mg (11%)
Iron
2.1 mg/ 12mg (17%)
Phosphorus
335 mg/ 700mg (47%)
high
Sodium
6409 mg/ 1500mg (427%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried Spanish mackerel (tuyo-style), a salty, dried fish usually eaten as a protein viand or topping.
Why it matters to health
AI-assisted
Spanish mackerel is a good protein choice (with 0 carbs), which helps keep you full and supports muscle maintenance. It also has healthy fats, but it’s relatively higher in saturated fat (0.59 g per 100 g) and cholesterol (81 mg per 100 g). The biggest thing to watch is sodium—it’s very high (6409 mg per 100 g). With frequent salty dried fish, it can add up and make it harder to keep blood pressure in a good range. Everything in moderation works well here: enjoy it, but balance it with lower-salt foods and plenty of water.
Healthier tips
AI-assisted
  • For meals (3 full meals + 1–2 snacks daily), keep dried mackerel to a small portion—about 1–2 tablespoons to 1/4 cup cooked flakes per meal, depending on your appetite and other viands.
  • Rinse and soak the fish in water for 10–15 minutes, then drain. This helps reduce the salt taste.
  • Pair it with rice + lots of vegetables (e.g., ensaladang gulay, kangkong, or mixed veggies) to add fiber and balance the meal.
  • Choose fresh or less-salty fish more often if you eat dried fish frequently.
  • Balance your day: if you had dried fish for lunch, consider a lighter, lower-sodium snack (like fruit or yogurt) instead of another salty food.
Common Filipino dishes
Tuyo with garlic rice, Tinapa with eggs, Spanish mackerel ensaladang gulay, Dried fish sinigang, Tuyo patties or omelet
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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