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Aquatic Foods

Sardine, bombon, dried Nutrition Facts

Tawilis, tuyo
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 48%
Calories 157kcal / 2530kcal (6%)

Macronutrients

Total Fat
5.8 g/ 42g (13%)
Saturated Fat
1.56 g/ 20g (7%)
Cholesterol
116 mg/ 300mg (38%)
Unsaturated Fat
2.75 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
26.2 g/ 71g (36%)

Vitamins

Vitamin A
2.1 mcg RAE/ 700mcg RAE (0.3%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.1 mg/ 1mg (8%)
Vitamin B2
0.05 mg/ 1mg (3%)
Vitamin B3
2.9 mg NE/ 16mg NE (18%)
source

Minerals

Calcium
251 mg/ 750mg (33%)
high
Iron
18.8 mg/ 12mg (156%)
high
Phosphorus
168 mg/ 700mg (24%)
source
Sodium
207 mg/ 1500mg (13%)
Allergen Info
Fish
What is this food?
AI-assisted
Sardines (dried/bombon style). It’s a protein-rich fish that’s usually dried and sometimes sweetened or seasoned, so it’s shelf-stable and convenient as a ulam or topping.
Why it matters to health
AI-assisted
Sardines help support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. They also provide healthy fats, but they can be higher in saturated fat and cholesterol compared with leaner proteins. The bigger watch-out is sodium (about 207 mg per 100 g), especially if you eat it often or pair it with salty sauces/condiments—too much sodium can raise blood pressure for some people. The good news: with the right portion and frequency, sardines can fit well in a balanced Filipino meal.
Healthier tips
AI-assisted
  • Use it as a portion-based ulam: start with about 1/4 to 1/2 cup cooked equivalent (or a small serving) per meal, then adjust based on your appetite and what else is on your plate.
  • Balance the plate: pair with vegetables (like kangkong, pechay, ampalaya) and a moderate serving of rice or swap part of rice with veggies if you’re trying to manage weight.
  • Watch the salt: if your sardines are very salty, rinse quickly and drain well before cooking/eating.
  • Limit frequency if you’re also eating other salty processed foods: aim to include sardines a few times a week, not every day.
  • If you’re having it as a snack, keep it small and add something fiber-rich (e.g., fruit or vegetables) to help balance the meal pattern (3 full meals + 1–2 snacks).
Common Filipino dishes
Sardines with tomato sauce, Sardines guisado, Sardines with garlic and onions, Sardines as topping for sinangag, Sardines in omelet
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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