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Aquatic Foods

Runner, rainbow, in oil, cnd Nutrition Facts

Salmon, sa mantika, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 192kcal / 2530kcal (7%)

Macronutrients

Total Fat
8.2 g/ 42g (19%)
Saturated Fat
1.3 g/ 20g (6%)
low
Cholesterol
31 mg/ 300mg (10%)
Unsaturated Fat
6.33 g
Total Carbohydrates
9 g/ 348g (2%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
20.4 g/ 71g (28%)

Vitamins

Vitamin A
0.25 mcg RAE/ 700mcg RAE (0.04%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.1 mg/ 1mg (7%)
Vitamin B3
6.8 mg NE/ 16mg NE (42%)
high

Minerals

Calcium
249 mg/ 750mg (33%)
high
Iron
0.8 mg/ 12mg (6%)
Phosphorus
287 mg/ 700mg (41%)
high
Sodium
444 mg/ 1500mg (29%)
What is this food?
AI-assisted
This looks like a cooked runner (a type of vegetable/legume) prepared in oil. Per 100g, it has about 192 kcal, 8.2g total fat (1.3g saturated fat), 31mg cholesterol, 9g carbs, and 444mg sodium. It’s usually eaten as a viand or side with rice.
Why it matters to health
AI-assisted
Because it’s cooked in oil, it can be tasty and filling, and the fat helps carry flavor. The downside is that it also adds saturated fat and sodium—so frequent heavy portions may make it harder to manage cholesterol and blood pressure. On the plus side, it provides some carbs for energy, but it’s not a fiber-rich food here (0g fiber), so pairing with vegetables and/or whole grains helps make the meal more balanced.
Healthier tips
AI-assisted
  • Use a smaller portion for the oil-based viand (about 1/2–1 cup cooked) and balance the plate with more non-starchy vegetables.
  • Choose cooking methods when possible: try less oil, or prefer sautéing with measured oil instead of deep cooking.
  • Watch sodium: if it’s salty (e.g., from seasoning or canned/processed ingredients), lessen added salt and pair with fresh veggies.
  • Since fiber is low, add a side of leafy greens, okra, talong, or ensaladang gulay, and consider brown rice or mixed rice for better fullness.
  • For daily eating (3 meals + 1–2 snacks), keep this type of oil-based viand to a few times a week and rotate with other leaner or less oily dishes.
Common Filipino dishes
Ginisang monggo, Bicol express, Tortang talong, Pinakbet, Adobong kangkong, Ginataang gulay
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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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