Aquatic Foods
Milkfish, in natural oil, cnd Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Calories | 108kcal / 2530kcal (4%) |
Macronutrients
Total Fat | 4.5 g/ 42g (10%) | ||||
Total Carbohydrates | 0.3 g/ 348g (0.09%) | ||||
| |||||
Protein | 16.6 g/ 71g (23%) | ||||
Vitamins
Vitamin A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.03 mg/ 1mg (2%) |
Vitamin B2 | 0.06 mg/ 1mg (4%) |
Vitamin B3 | 6.1 mg NE/ 16mg NE (38%) high |
Minerals
Calcium | 306 mg/ 750mg (40%) high |
Iron | 0.8 mg/ 12mg (6%) |
Phosphorus | 283 mg/ 700mg (40%) high |
Sodium | 266 mg/ 1500mg (17%) |
Allergen Info
Fish
Milk
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 Milkfish (bangus) cooked in natural oil, about 100g serving. It’s mainly a protein-rich food with very low carbs.
Why it matters to health
AI-assisted Milkfish helps support muscle and satiety because it’s high in protein. It also provides some healthy fats, but since it’s cooked in oil, the total fat and sodium can be higher—so it’s best to balance it with plenty of vegetables and choose reasonable portions. With only small carbs and no sugar, it fits well for meals where you want steady energy without added sweetness.
Healthier tips
AI-assisted - Keep the portion to about 1 palm-sized serving per meal, then add 1–2 cups of non-starchy vegetables (like ampalaya, kangkong, or okra).
- If it’s salty, pair it with fresh or lightly seasoned sides (e.g., tomato-based salsa or steamed veggies) to balance sodium.
- For snacks or extra servings, consider alternating with other protein sources (eggs, tofu, chicken) instead of repeating bangus every time.
- Try cooking methods that use less added oil when possible (grill, steam, or pan-cook with minimal oil), especially if you’re eating it often.
Common Filipino dishes
Bangus (fried or grilled), Tinapa (smoked bangus), Bangus sinigang, Bangus paksiw, Daing na bangus, Bangus sisig
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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