Aquatic Foods
Cardinal fish
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 45% |
| Calories | 73kcal / 2530kcal (2%) |
Macronutrients
Protein | 17.4 g/ 71g (24%) |
Total Fat | 0.4 g/ 42g (0.95%) low |
Total Carbs | 0 g/ 348g (0%) |
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 66 mg/ 750mg (8%) |
Phosphorus | 150 mg/ 700mg (21%) source |
Iron | 0.5 mg/ 12mg (4%) |
Allergen Info
Fish
What is this food?
Cardinal fish is a small freshwater fish commonly eaten as a source of lean protein. In a 100 g serving, it has about 73 kcal and around 0.4 g fat, with almost no carbohydrates—so it’s mainly “protein-focused.”
Why it matters to health
Because it’s low in fat and high in protein, cardinal fish can help you feel full and support muscle maintenance—useful when you’re aiming for balanced meals (3 full meals plus 1–2 snacks a day). It’s also a good choice when you want a lighter protein option. If it’s prepared with lots of oil, salty sauces, or deep-frying, the meal can become higher in calories and sodium, so the cooking method matters.
Healthier tips
- Pair it with 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible serving of rice or other carbs.
- Choose grilled, steamed, or sinigang-style preparation over deep-frying.
- For portion: aim for about 1 palm-sized serving per meal, then add vegetables and carbs to complete the plate.
- If using bagoong, patis, or soy sauce, use small amounts to keep sodium in check.
Common Filipino dishes
Sinigang na isda, Grilled fish with calamansi, Paksiw na isda, Tinapa-style fish (lighter portions), Fish sinigang sa sampalok
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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