Prepared and Processed
Eel, swamp, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 238kcal / 2530kcal (9%) |
Macronutrients
Protein | 47.4 g/ 71g (66%) | ||||||
Total Fat | 5.4 g/ 42g (12%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 4.7 mg NE/ 16mg NE (29%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 317 mg/ 750mg (42%) high |
Phosphorus | 361 mg/ 700mg (51%) high |
Iron | 1.9 mg/ 12mg (15%) |
Sodium | 7479 mg/ 1500mg (498%) |
Allergen Info
Fish
What is this food?
Dried swamp eel (dried eel). It’s a protein-rich food that’s usually salty and concentrated because the water is removed.
Why it matters to health
Good for: Dried eel provides protein, which helps build and repair body tissues and supports steady energy between meals. It also has cholesterol and fat, including saturated fat, so it’s best to keep portions in check. Watch-outs: This food is very high in sodium (about 7,479 mg per 100 g), which can be a concern for blood pressure and heart health if eaten often or in large amounts. It has no carbs and no fiber, so pairing it with vegetables and whole grains helps make the meal more balanced.
Healthier tips
- Portion: Keep it small—aim for about 1–2 tablespoons to a few tablespoons per meal, then balance the rest of your plate with vegetables and rice or other carbs.
- Reduce salt: If it’s very salty, soak it in water for a short time, then drain before cooking (taste as you go).
- Balance your plate: Pair with non-starchy vegetables (e.g., kangkong, pechay, okra) and add a sensible serving of rice or root crops.
- Frequency: Since it’s high in sodium, enjoy it occasionally rather than daily. This fits well with a routine of 3 full meals plus 1–2 snacks—use it as part of a meal, not a frequent snack.
- Cooking style: Avoid adding extra salty sauces. Use herbs, garlic, vinegar, or calamansi for flavor.
Common Filipino dishes
Adobong eel, dried eel with garlic and rice, eel sinigang (with reduced salt), piniritong dried eel, ginisang dried eel 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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