Foraged Foods / Wild Fruits
Croaker, smooth-scaled whiskered
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 84kcal / 2530kcal (3%) |
Macronutrients
Protein | 18.6 g/ 71g (26%) | ||||
Total Fat | 1.1 g/ 42g (2%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 0.2 mcg RAE/ 700mcg RAE (0.03%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 3 mg NE/ 16mg NE (18%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 77 mg/ 750mg (10%) |
Phosphorus | 149 mg/ 700mg (21%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 53 mg/ 1500mg (3%) low |
Allergen Info
Fish
What is this food?
Croaker (smooth-scaled whiskered fish), a lean fish protein. In a 100g serving, it provides about 84 kcal with very little fat and no carbs.
Why it matters to health
This fish is a good choice for everyday meals because it gives you protein to support muscle and keep you full, while keeping total fat low (about 1.1g per 100g). It also has saturated fat at around 0.25g, which is relatively small. Since it has no carbohydrates and no sugar, it fits well with balanced Filipino meals (rice + ulam + gulay). One thing to watch is sodium (about 53mg per 100g): if you cook it with salty ingredients like bagoong, patis, or lots of seasoning, the sodium can add up.
Healthier tips
- Pair with 1–2 servings of gulay (e.g., kangkong, talong, okra) and a sensible portion of rice for your 3 full meals.
- Choose cooking methods like sinigang, nilaga, steamed, or grilled to keep added oil and salt lower.
- If using patis/bagoong, start with a smaller amount and taste as you go.
- For snacks (1–2 per day), you can keep fish as part of meals, and use snacks like fruit or yogurt instead to balance your day.
Common Filipino dishes
Tinolang isda, Sinigang na isda, Grilled fish (daing-style), Paksiw na isda, 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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