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Foraged Foods  / Wild Fruits

Silvergrunt, bluecheek Nutrition Facts

Bangok-ngok
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 29%
Calories 83kcal / 2530kcal (3%)

Macronutrients

Total Fat
0.7 g/ 42g (1%)
low
Saturated Fat
0.2 g/ 20g (1%)
low
Unsaturated Fat
0.36 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
19.2 g/ 71g (27%)

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
0.24 mg/ 1mg (18%)
source
Vitamin B3
3.1 mg NE/ 16mg NE (19%)
source

Minerals

Calcium
268 mg/ 750mg (35%)
high
Iron
2.2 mg/ 12mg (18%)
Phosphorus
180 mg/ 700mg (25%)
source
Sodium
56 mg/ 1500mg (3%)
low
What is this food?
AI-assisted
Silvergrunt/bluecheek is a type of small fish. In many meals, it’s eaten as a simple viand, often cooked with garlic, onions, tomatoes, or lightly fried/grilled.
Why it matters to health
AI-assisted
This fish is relatively low in calories (about 83 kcal per 100g) and has a small amount of fat (0.7g). It also has some saturated fat (0.2g) and sodium (56mg). Since it’s low in carbs and has no sugar, it fits well with a balanced plate. The main thing to watch is the sodium—especially if it’s cooked with salty sauces, bagoong, or lots of seasoning—so your meals don’t become too salty.
Healthier tips
AI-assisted
  • For your plate: pair it with 1–2 servings of vegetables and 1 serving of rice or other carbs, plus a fruit if you’re having it as part of a full meal.
  • Choose grilled, steamed, or lightly sautéed cooking methods instead of deep-frying.
  • Go easy on salty seasonings (soy sauce, patis, bagoong). Add flavor with garlic, onions, calamansi, and herbs.
  • If you’re eating it as a snack, keep the portion small and still balance it with water and/or fruit.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Garlic butter fish, Daing na isda, Escabeche na isda
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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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