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Aquatic Foods

Milkfish, in spiced oil, cnd Nutrition Facts

Bangus, Spanish style, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 295kcal / 2530kcal (11%)

Macronutrients

Total Fat
25.4 g/ 42g (60%)
Saturated Fat
4.07 g/ 20g (20%)
Cholesterol
36 mg/ 300mg (12%)
Unsaturated Fat
15.08 g
Total Carbohydrates
0.9 g/ 348g (0.26%)
Dietary Fiber
0.5 g/ 20g (2%)
Sugar
0.6 g/ 63g (0.95%)
Protein
15.8 g/ 71g (22%)

Vitamins

Vitamin A
2 mcg RAE/ 700mcg RAE (0.29%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.05 mg/ 1mg (3%)
Vitamin B3
3.2 mg NE/ 16mg NE (20%)
source

Minerals

Calcium
176 mg/ 750mg (23%)
source
Iron
0.6 mg/ 12mg (5%)
Phosphorus
328 mg/ 700mg (46%)
high
Sodium
323 mg/ 1500mg (21%)
Allergen Info
Fish
What is this food?
AI-assisted
Milkfish cooked in spiced oil (about 100g serving). It’s a protein-rich fish dish with added oil and seasonings, so it’s higher in fat and sodium than plain, lightly cooked fish.
Why it matters to health
AI-assisted
Milkfish provides protein to help build and repair body tissues, and it also brings healthy minerals commonly found in fish. However, this version is cooked in spiced oil, so it has higher total fat and saturated fat, plus cholesterol and sodium. The sodium (323mg per 100g) matters for blood pressure, especially if you also eat salty viands, bagoong, instant noodles, or processed snacks in the same day. The good part: since it has very low carbs, it can fit well into a balanced meal when paired with vegetables and rice in the right portion.
Healthier tips
AI-assisted
  • Portion: Aim for about 1 palm-sized serving (roughly 60–100g) as your protein for one of your full meals.
  • Balance your plate: Add 1–2 cups non-starchy vegetables (e.g., kangkong, talong, okra, repolyo) to boost fiber and help you feel full.
  • Watch the oil: If possible, choose less oil or drain excess oil before serving.
  • Pair smart: Keep rice to a reasonable serving (about 1/2–1 cup cooked, depending on your needs) and avoid extra salty sides.
  • Frequency: Enjoy this a few times a week, and on other days choose lighter preparations like tinola or grilled fish.
  • Snacks: For your 1–2 snacks, pick options like fruit, yogurt, or nuts (small portions) instead of salty crackers.
Common Filipino dishes
Tuna sisig, Bangus (milkfish) daing, Bangus inihaw, Paksiw na bangus, Sinigang na bangus, Bangus relleno
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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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