Aquatic Foods
Spadefish Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 45% | |
| Calories | 99kcal / 2530kcal (3%) |
Macronutrients
Total Fat | 2 g/ 42g (4%) low | ||||
Total Carbohydrates | 0 g/ 348g (0%) | ||||
| |||||
Protein | 20.3 g/ 71g (28%) | ||||
Vitamins
Vitamin A | 15 mcg RAE/ 700mcg RAE (2%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.03 mg/ 1mg (2%) |
Vitamin B2 | 0.27 mg/ 1mg (20%) source |
Vitamin B3 | 5.2 mg NE/ 16mg NE (32%) high |
Minerals
Calcium | 66 mg/ 750mg (8%) |
Iron | 0.8 mg/ 12mg (6%) |
Phosphorus | 178 mg/ 700mg (25%) source |
Sodium | 81 mg/ 1500mg (5%) low |
Allergen Info
Fish
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Spadefish is a type of fish (seafood) that’s usually eaten as a main protein—often grilled, fried, or cooked in soup or sinigang-style dishes.
Why it matters to health
AI-assisted Spadefish is a lean protein (about 2 g fat per 100 g) with no carbohydrates, so it can help you build balanced meals without adding extra sugar or starch. It also provides sodium (about 81 mg per 100 g), so it’s best to watch how much salt or salty seasonings you add—especially if you’re also eating other salty foods in the day. For everyday eating (3 meals + 1–2 snacks), fish like spadefish can support fullness and help you balance your plate with rice and vegetables.
Healthier tips
AI-assisted - Choose cooking methods like grilling, steaming, or simmering in soup to keep added oil low.
- For a balanced plate: aim for 1 palm-sized portion of fish per meal, then add rice (if you eat it) and plenty of vegetables.
- Flavor with herbs, calamansi, vinegar, garlic, and onions; go easy on salt-based sauces and bagoong.
- If you’re having spadefish as a snack, keep the portion small and pair it with fruits or vegetables (not more fried sides).
Common Filipino dishes
Sinigang na spadefish, Grilled spadefish, Spadefish with garlic and soy sauce, Spadefish escabeche, Spadefish tinola
Images
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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