Aquatic Foods
Milkfish, dried Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 84% | |
| Calories | 415kcal / 2530kcal (16%) |
Macronutrients
Total Fat | 23.3 g/ 42g (55%) | ||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||
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Protein | 51.2 g/ 71g (72%) | ||||
Vitamins
Vitamin A | 6 mcg RAE/ 700mcg RAE (0.86%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.08 mg/ 1mg (6%) |
Vitamin B2 | 0.05 mg/ 1mg (3%) |
Vitamin B3 | 17.4 mg NE/ 16mg NE (108%) high |
Minerals
Calcium | 1195 mg/ 750mg (159%) high |
Iron | 3.7 mg/ 12mg (30%) source |
Phosphorus | 874 mg/ 700mg (124%) high |
Sodium | 8616 mg/ 1500mg (574%) |
Allergen Info
Fish
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Dried milkfish (tuyo) is a salty, dried fish made from milkfish. Because it’s dried, it’s more concentrated in nutrients and salt than fresh fish. In a 100g serving, it’s mainly protein with a good amount of fat and very high sodium.
Why it matters to health
AI-assisted Milkfish is a helpful protein source for building and maintaining muscles—especially when you eat it regularly with rice, vegetables, and other balanced foods. However, dried tuyo is also high in sodium (about 8,616 mg per 100g) and has saturated fat (about 5.75 g per 100g). This means it’s best for small portions and not every day, so you can enjoy the protein without overdoing salt and saturated fat. If you’re watching blood pressure or you tend to eat salty foods often, being mindful with frequency and portion size is extra important.
Healthier tips
AI-assisted - Keep portions small: start with about 1–2 tablespoons of tuyo flakes (or a small piece), then add more fresh or cooked vegetables to make the meal filling.
- Pair it with fiber-rich sides (e.g., kangkong, pechay, okra, talong) to balance the meal and support better digestion.
- Reduce added salt: skip salted bagoong or extra salty sauces when you have tuyo.
- For snacks and meals: use tuyo as a flavor add-on in your 3 meals, and limit it to 1–2 times per week if you can.
- Hydrate well and balance your day: if you eat tuyo at lunch, choose lower-sodium snacks (like plain yogurt, fruit, or unsalted nuts) for the rest of the day.
Common Filipino dishes
Tuyo with garlic fried rice, Sinangag (garlic rice) with tuyo, Tuyo and egg with tomatoes, Tinapa or tuyo with bagoong and vegetables, Tuyo flakes as topping for noodles or lugaw
Images
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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