Aquatic Foods
Moray Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% | |
| Calories | 116kcal / 2530kcal (4%) |
Macronutrients
Total Fat | 4 g/ 42g (9%) | ||||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||||
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Protein | 20.1 g/ 71g (28%) | ||||||
Vitamins
Vitamin A | 7 mcg RAE/ 700mcg RAE (1%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.01 mg/ 1mg (0.83%) |
Vitamin B2 | 0.03 mg/ 1mg (2%) |
Vitamin B3 | 3.1 mg NE/ 16mg NE (19%) source |
Minerals
Calcium | 63 mg/ 750mg (8%) |
Iron | 0.5 mg/ 12mg (4%) |
Phosphorus | 83 mg/ 700mg (11%) |
Sodium | 41 mg/ 1500mg (2%) low |
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 Moray is a type of fish (often cooked as a viand). For 100g, it provides about 116 kcal and is mainly a protein source, with 4g total fat (about 0.8g saturated fat) and 43mg cholesterol. It has 0g carbs and 0g fiber/sugar, and relatively low sodium (~41mg) based on the plain food data.
Why it matters to health
AI-assisted Fish like moray can help you meet your daily protein needs for muscle repair and satiety, especially when you have 3 full meals plus 1–2 snacks a day. The fat content is not very high, but it does include some saturated fat and cholesterol—so it’s best to balance it with other protein sources and plenty of fiber-rich sides (like vegetables and legumes). Since it has no carbs and no fiber, pairing it with vegetables and whole grains or starchy sides in proper portions helps make the meal more complete and keeps your plate balanced.
Healthier tips
AI-assisted - Build your plate: 1/2 vegetables (or at least 1–2 cups), 1/4 rice/whole grains, 1/4 moray.
- Watch the cooking method: choose grilled, steamed, or lightly sautéed over deep-fried versions to keep added oil in check.
- For flavor, use herbs, calamansi, vinegar, garlic, and onions instead of heavy salty sauces.
- If you’re having moray at lunch or dinner, keep other high-fat items (like creamy sauces or extra fatty cuts) smaller that day.
- To support digestion, add fiber-rich sides (e.g., monggo, okra, talong, kangkong, or ensaladang gulay).
Common Filipino dishes
Tinolang isda, Sinigang na isda, Inihaw na isda, Paksiw na isda, Grilled fish with ensaladang gulay
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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