Prepared and Processed
Amber fish, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 65% |
| Calories | 275kcal / 2530kcal (10%) |
Macronutrients
Protein | 57.2 g/ 71g (80%) | ||||
Total Fat | 5.1 g/ 42g (12%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 6.75 mcg RAE/ 700mcg RAE (0.96%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.18 mg/ 1mg (13%) |
Vit B3 | 23.6 mg NE/ 16mg NE (147%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 2227 mg/ 750mg (296%) high |
Phosphorus | 902 mg/ 700mg (128%) high |
Iron | 4.3 mg/ 12mg (35%) source |
Sodium | 8814 mg/ 1500mg (587%) |
Allergen Info
Fish
What is this food?
Amber fish, dried (tuyo-style). It’s a dried fish product that’s usually eaten as a salty ulam or added to meals for extra flavor and protein.
Why it matters to health
Dried amber fish is a good source of protein to support muscle repair and keep you full. However, it’s also high in sodium (about 8,814 mg per 100 g) and has some saturated fat (about 1.25 g per 100 g). If eaten often or in big portions, the high sodium can be a concern for blood pressure and overall heart health, especially for people who already watch their salt intake. Since it has no carbs and no fiber, it works best when paired with vegetables and fiber-rich sides (like brown rice or vegetables) to balance your meal.
Healthier tips
- Portion guide: keep it to a small serving (about 1–2 tablespoons to a few flakes) per meal, especially if you’re having rice and other salty foods too.
- Soak if needed: rinse or soak briefly in water, then drain—this can help reduce some saltiness.
- Pair smart: add lots of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a fiber source (e.g., brown rice, kamote, or gulay-based ulam).
- Frequency: enjoy it, but don’t make it the everyday default ulam—rotate with other protein options like fresh fish, eggs, tofu, or chicken.
- Balance snacks/meals: since you usually have 3 full meals plus 1–2 snacks, use dried fish mainly for one meal, and choose lower-salt snacks the rest of the day (like fruit or unsalted nuts).
Common Filipino dishes
Tuyo with garlic fried rice, Tuyo with bagoong and tomatoes, Tuyo with sinangag, Ginataang tuyo, Tinapa-style rice meals
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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