juan nutrisyon logo
Aquatic Foods

Seabream, goldsilk, dried Nutrition Facts

Bakokong moro, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 46%
Calories 193kcal / 2530kcal (7%)

Macronutrients

Total Fat
3.6 g/ 42g (8%)
Saturated Fat
0.96 g/ 20g (4%)
low
Unsaturated Fat
1.82 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
40.1 g/ 71g (56%)

Vitamins

Vitamin A
0.3 mcg RAE/ 700mcg RAE (0.04%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.04 mg/ 1mg (3%)
Vitamin B3
7.2 mg NE/ 16mg NE (45%)
high

Minerals

Calcium
212 mg/ 750mg (28%)
source
Iron
2.3 mg/ 12mg (19%)
source
Phosphorus
339 mg/ 700mg (48%)
high
Sodium
6575 mg/ 1500mg (438%)
Allergen Info
Fish
What is this food?
AI-assisted
Dried seabream (goldsilk). It’s a fish-based protein that’s been dried, so it’s more concentrated in flavor and nutrients than fresh fish.
Why it matters to health
AI-assisted
Fish like seabream helps support muscle and body repair because it’s a good protein source. However, dried fish also tends to be high in sodium (about 6,575 mg per 100 g) and has some saturated fat (about 0.96 g per 100 g). With the right portion, it can fit well in a balanced day—especially if you already have 3 full meals plus 1–2 snacks. If eaten too often or in large amounts, the high sodium can make it harder to keep blood pressure in a healthy range.
Healthier tips
AI-assisted
  • Portion first: keep it to a small serving (e.g., a few tablespoons to about 30–50 g) and treat it as a “protein side,” not the whole meal.
  • Rinse if possible: if the dried fish is salty, rinse briefly and soak for a short time, then drain well.
  • Balance the plate: pair with rice in proper portions plus lots of non-starchy vegetables (like kangkong, pechay, okra) and a source of fiber.
  • Watch frequency: include it a few times a week at most, then rotate with fresh fish, chicken, eggs, or tofu.
  • Choose lower-salt sides: avoid extra salty condiments (bagoong, salted eggs, instant broth) in the same meal.
Common Filipino dishes
Tuyo (dried anchovy), Daing na bangus, Dried fish sinigang, Ginataang dried fish, Pinakbet with dried fish, Crispy dried fish with garlic rice
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.