Prepared and Processed / Packaged Snacks
Anchovy fry omelet, prep, w/ MLP
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 186kcal / 2530kcal (7%) |
Macronutrients
Protein | 13.1 g/ 71g (18%) | ||||||
Total Fat | 12.8 g/ 42g (30%) | ||||||
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Total Carbs | 4.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 15.45 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 8 mg/ 70mg (11%) |
Minerals
Calcium | 284 mg/ 750mg (37%) high |
Phosphorus | 346 mg/ 700mg (49%) high |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 213 mg/ 1500mg (14%) |
Allergen Info
Eggs
Fish
What is this food?
Anchovy fry omelet (about 100 g): a protein-rich omelet made with eggs and fried anchovies. It’s usually salty and flavorful because the anchovies add a lot of sodium.
Why it matters to health
This dish can help you meet your daily protein needs (eggs + anchovies) for muscle repair and keeping you full between meals. It also provides some fiber (about 1.1 g) and small carbs (about 4.5 g), which makes it a good option for a balanced meal or snack.
At the same time, it’s higher in saturated fat (about 8.1 g) and cholesterol (about 81 mg), and it’s also relatively high in sodium (about 213 mg). For heart health and overall balance, it’s best to enjoy it in reasonable portions and not every day—especially if you also eat other salty or processed foods in the same day.
Healthier tips
- Keep the portion: aim for about 1 serving (around 100 g) and pair it with non-starchy vegetables (e.g., tomatoes, lettuce, cucumber) to add volume and fiber.
- Balance your day: since you’re having 3 full meals plus 1–2 snacks, place this as part of a main meal and choose lower-salt snacks (fruit, yogurt, or unsalted nuts).
- Go lighter on frying: use less oil, and if possible, choose a cooking method like shallow-fry with minimal oil or pan-cook.
- Watch sodium: if the anchovies are very salty, rinse briefly and pat dry before cooking.
- Add color and nutrients: include herbs/vegetables and consider adding a side like ensalada or ginisang gulay (not too salty).
Common Filipino dishes
Tortang talong, Omelet with ham/cheese, Baked/Steamed fish with tomato salsa, Daing na bangus, Adobong pusit, Sardinas omelet
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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