Aquatic Foods
Theraponid, silvery Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 35% | |
| Calories | 75kcal / 2530kcal (2%) |
Macronutrients
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
Total Carbohydrates | 0 g/ 348g (0%) | ||||
| |||||
Protein | 18.4 g/ 71g (25%) | ||||
Vitamins
Vitamin A | 5 mcg RAE/ 700mcg RAE (0.71%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.02 mg/ 1mg (1%) |
Vitamin B2 | 0.12 mg/ 1mg (9%) |
Vitamin B3 | 1.8 mg NE/ 16mg NE (11%) |
Minerals
Calcium | 136 mg/ 750mg (18%) source |
Iron | 2.2 mg/ 12mg (18%) |
Phosphorus | 184 mg/ 700mg (26%) source |
Sodium | 68 mg/ 1500mg (4%) low |
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 Theraponid, silvery (a small silvery fish). It’s a lean fish, usually eaten as viand or fried/grilled after cleaning and seasoning.
Why it matters to health
AI-assisted This fish is a good protein source with low fat (about 0.2 g per 100 g), which helps support muscle and keeps meals filling. It has no carbohydrates, fiber, or sugar, so it fits well for balanced meals. It does have sodium (about 68 mg per 100 g), so the overall salt level can still rise depending on how it’s cooked (e.g., bagoong, patis, or very salty seasoning).
Healthier tips
AI-assisted - Pair it with 1–2 cups of vegetables (like kangkong, talbos ng kamote, or mixed veggies) and a sensible serving of rice or root crops.
- Choose grilled, steamed, or lightly fried methods. If frying, use less oil and avoid frequent deep-frying.
- Watch the saltier condiments (patis, toyo, bagoong). Add gradually and taste first.
- For your daily pattern: aim for fish as part of your 3 full meals, and use it as a main viand 1–2 times a week (or more if it replaces higher-fat meats), depending on your overall intake.
- Portion guide: about 1 palm-sized serving of fish per meal, then balance with rice and vegetables.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Paksiw na isda, Grilled fish with calamansi and herbs, Fried fish (lightly)
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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