Aquatic Foods
Climbing perch, common
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 71kcal / 2530kcal (2%) |
Macronutrients
Protein | 17.4 g/ 71g (24%) | ||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.31 mg/ 1mg (23%) source |
Vit B3 | 3.7 mg NE/ 16mg NE (23%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 130 mg/ 750mg (17%) source |
Phosphorus | 156 mg/ 700mg (22%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 56 mg/ 1500mg (3%) low |
Allergen Info
Fish
What is this food?
Climbing perch (a freshwater fish), usually cooked as a main protein. In a 100g serving, it’s about 71 kcal and is very low in fat and carbs.
Why it matters to health
This fish is a good lean protein option, which helps keep you full and supports muscle maintenance—useful for your 3 full meals plus 1–2 snacks a day. It also has very low carbs and sugar, so it can fit well with balanced meals. One thing to watch is sodium (about 56 mg per 100g), which can increase depending on how it’s cooked (e.g., with bagoong, patis, or salty seasonings).
Healthier tips
- Pair it with 1–2 servings of non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a reasonable portion of rice if you need energy.
- Choose cooking methods like grilling, steaming, or sinigang-style with lighter seasoning.
- If using salty sauces (bagoong/patis), start with a smaller amount and add more only if needed.
- For a snack day, keep fish as part of a meal; if you snack, choose fruit, yogurt, or nuts instead of adding another heavy protein serving.
Common Filipino dishes
Sinangag with fish, Sinigang na isda, Grilled fish with bagoong, Paksiw na isda, Kinilaw na isda
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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