Foraged Foods / Wild Fruits
Eel, swamp
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 52% |
| Calories | 139kcal / 2530kcal (5%) |
Macronutrients
Protein | 19.2 g/ 71g (27%) | ||||
Total Fat | 6.9 g/ 42g (16%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 4.5 mcg RAE/ 700mcg RAE (0.64%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 33 mg/ 750mg (4%) |
Phosphorus | 153 mg/ 700mg (21%) source |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 150 mg/ 1500mg (10%) |
Allergen Info
Fish
What is this food?
Swamp eel (eel), a type of fish eaten as a protein source. Per 100g, it provides about 139 kcal and around 6.9g total fat, with 1.4g saturated fat, and essentially 0g carbs and fiber.
Why it matters to health
Eel helps you meet your daily protein needs for muscle repair and satiety, especially useful in your 3 full meals plus 1–2 snacks routine. It also has some fat (about 6.9g per 100g), including saturated fat (1.4g), so pairing it with plenty of vegetables and choosing lighter cooking methods can help keep your overall fat quality better. It also has sodium around 150mg per 100g, so if it’s prepared with salty sauces or lots of seasoning, it’s good to watch portions to support healthy blood pressure.
Healthier tips
- Choose cooking methods like grilling, steaming, or sinigang-style instead of deep-frying.
- Keep the serving to about 1 palm-sized portion per meal, then fill the rest of the plate with non-starchy vegetables and a sensible amount of rice or carbs.
- If using bagoong, patis, toyo, or salty broth, go easy on the sauce and balance with sour (calamansi/vinegar) and herbs.
- For snacks, balance your day: if you had eel at lunch, consider a lighter snack later (e.g., fruit or yogurt) instead of another heavy protein.
Common Filipino dishes
Sinigang na eel, Pinangat na eel, Grilled eel (inihaw), Eel adobo, Eel paksiw
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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