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Aquatic Foods

Red snapper/Malabar, dried Nutrition Facts

Maya-maya, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 73%
Calories 204kcal / 2530kcal (8%)

Macronutrients

Total Fat
2.7 g/ 42g (6%)
low
Saturated Fat
0.57 g/ 20g (2%)
low
Cholesterol
75 mg/ 300mg (25%)
Unsaturated Fat
1.43 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
45 g/ 71g (63%)

Vitamins

Vitamin A
6 mcg RAE/ 700mcg RAE (0.86%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.03 mg/ 1mg (2%)
Vitamin B3
12.9 mg NE/ 16mg NE (80%)
high

Minerals

Calcium
232 mg/ 750mg (30%)
source
Iron
3.2 mg/ 12mg (26%)
source
Phosphorus
471 mg/ 700mg (67%)
high
Sodium
7468 mg/ 1500mg (497%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried red snapper (Malabar), a fish-based protein. Because it’s dried, it’s more concentrated in salt and flavor than fresh fish.
Why it matters to health
AI-assisted
This is a good protein food that helps keep you full and supports muscle repair after meals. It also has healthy fats, but it contains saturated fat and cholesterol, so it’s best to balance it with other foods in your day. The biggest caution is sodium: dried fish can be very high (about 7468 mg per 100 g), which may be too much if eaten often or in large portions. With moderation, you can still enjoy it while keeping your overall meals balanced.
Healthier tips
AI-assisted
  • For snacks or meals, use a small portion (for example, a few tablespoons of dried fish flakes) and pair it with rice + lots of vegetables (like kangkong, pechay, or okra) to balance your plate.
  • Soak and rinse dried fish if it’s very salty, then drain well before cooking.
  • Try not to make dried fish a daily staple—spread it out across the week and rotate with other protein sources (fresh fish, eggs, tofu, chicken, beans).
  • Watch your sodium from the rest of the meal too (e.g., bagoong, patis, salted eggs, instant noodles). Aim for a “less salty” overall day.
  • Keep your daily pattern: 3 full meals + 1–2 snacks, and treat dried fish as part of a balanced meal rather than the main “salt source” of the day.
Common Filipino dishes
Tuyo (dried fish) with rice, Daing na bangus, Ginataang dried fish, Sinangag with dried fish, Pinakbet with dried 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.
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