Foraged Foods / Wild Fruits
Abalone
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 120kcal / 2530kcal (4%) |
Macronutrients
Protein | 20.5 g/ 71g (28%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
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Total Carbs | 7.4 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0.5 mcg RAE/ 700mcg RAE (0.07%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 38 mg/ 750mg (5%) |
Phosphorus | 123 mg/ 700mg (17%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 372 mg/ 1500mg (24%) |
Allergen Info
Mollusks
What is this food?
Abalone is a type of seafood (often served as a tender, flavorful shellfish) and it’s commonly enjoyed as a protein dish in soups, stews, or braised meals.
Why it matters to health
Abalone provides protein to help build and maintain muscles and keep you full. It also has healthy fats in small amounts, but it’s relatively higher in saturated fat and cholesterol compared with leaner proteins. It contains sodium (especially when cooked with broth, sauce, or seasonings), so it’s best to watch portions and how it’s prepared. With carbs and sugar being low, abalone can fit well into balanced meals—just pair it with vegetables and smart carb choices.
Healthier tips
- For a daily routine of 3 full meals + 1–2 snacks, use abalone as your protein at meals (about 60–100 g cooked depending on your appetite and the rest of your plate).
- Choose cooking styles that are lighter: steam, grill, or light broth instead of very salty sauces.
- Balance your plate: add non-starchy vegetables (like pechay, kangkong, broccoli) and include a moderate portion of rice or noodles if you need carbs for energy.
- Since it has sodium, taste the soup/sauce first and avoid extra dipping sauces.
- Keep it enjoyable and balanced: everything works best when you vary your protein sources across the week.
Common Filipino dishes
Abalone soup, seafood sinigang, seafood arroz caldo, seafood stir-fry (abalone with vegetables), braised abalone with vegetables
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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