Foraged Foods / Wild Fruits
Croaker, plain
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 49% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 19.1 g/ 71g (26%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 6.25 mcg RAE/ 700mcg RAE (0.89%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 35 mg/ 750mg (4%) |
Phosphorus | 125 mg/ 700mg (17%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 110 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Croaker, plain (a type of fish). It’s a lean protein food—about 80 kcal per 100g, with 0g carbs and very low fat (about 0.4g total fat).
Why it matters to health
Fish like croaker helps support your daily meals because it provides protein for muscle repair and keeps you full without adding many calories. It also has cholesterol (about 33mg per 100g) and sodium (about 110mg per 100g), so it’s best to watch how it’s prepared (e.g., less salty seasoning, not too much patis/soy sauce). Since it has no sugar and no fiber, pairing it with vegetables and whole grains helps balance your plate for better overall nutrition.
Healthier tips
- For your 3 meals + 1–2 snacks routine, croaker works well as a main protein at lunch or dinner. Try these practical tips:
- Choose grilled, steamed, or boiled croaker instead of deep-fried.
- Flavor with calamansi, herbs, garlic, pepper instead of heavy salty sauces.
- Build a balanced plate: 1/2 plate veggies, 1/4 rice or root crops, 1/4 croaker.
- If you’re watching sodium, limit extra patis/soy sauce and go easy on salted ingredients.
Common Filipino dishes
Tinapang bangus, Sinigang na isda, Grilled fish with calamansi, Paksiw na isda, Daing na bangus, Fish sinigang 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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