juan nutrisyon logo
Aquatic Foods

Mudfish/Murrel, striated Nutrition Facts

Dalag
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 61%
Calories 99kcal / 2530kcal (3%)

Macronutrients

Total Fat
1.6 g/ 42g (3%)
low
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
21.2 g/ 71g (29%)

Vitamins

Vitamin A
2.25 mcg RAE/ 700mcg RAE (0.32%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.09 mg/ 1mg (7%)
Vitamin B2
0.12 mg/ 1mg (9%)
Vitamin B3
3.8 mg NE/ 16mg NE (23%)
source

Minerals

Calcium
65 mg/ 750mg (8%)
Iron
1.5 mg/ 12mg (12%)
Phosphorus
202 mg/ 700mg (28%)
source
Sodium
88 mg/ 1500mg (5%)
low
Allergen Info
Fish
What is this food?
AI-assisted
Mudfish (murrel), a freshwater fish. For every 100g, it’s about 99 kcal and is mainly a lean protein source (about 1.6g fat and 0g carbs).
Why it matters to health
AI-assisted
Mudfish is helpful for everyday meals because it provides protein to support muscle repair and keep you full, without adding many calories. It also has sodium (88mg per 100g), so it’s best to avoid very salty cooking methods (like heavy salting or too much bagoong/soy sauce) to keep your overall salt intake in check. Since it has no carbs and no sugar, it pairs well with rice or starchy sides in balanced portions.
Healthier tips
AI-assisted
  • For your 3 meals + 1–2 snacks: use mudfish as your protein for lunch or dinner, aiming for about 1 palm-sized serving (rough guide) per meal.
  • Cook it with less added salt: try ginataan with lighter coconut, steamed, broiled, or sinigang with fresh ingredients.
  • If you’ll eat it with rice, keep rice to a reasonable scoop and add vegetables (like kangkong, pechay, or okra) for fiber and fullness.
  • Watch salty condiments: go easy on bagoong, toyo, and fish sauce so sodium stays manageable.
Common Filipino dishes
Sinangag with fish, Sinigang na isda, Paksiw na isda, Grilled fish (inihaw), Tinola with fish
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.