Prepared and Processed / Fermented Foods
Fish paste, balatohan
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 162kcal / 2530kcal (6%) |
Macronutrients
Protein | 8.1 g/ 71g (11%) | ||||||
Total Fat | 3.2 g/ 42g (7%) | ||||||
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Total Carbs | 25.1 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 2.1 mcg RAE/ 700mcg RAE (0.3%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.32 mg/ 1mg (24%) source |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 1770 mg/ 750mg (236%) high |
Phosphorus | 439 mg/ 700mg (62%) high |
Iron | 11.9 mg/ 12mg (99%) high |
Sodium | 5261 mg/ 1500mg (350%) |
Allergen Info
Fish
What is this food?
Fish paste, balatohan (often used as a spread or filling). It’s made from fish that’s processed into a paste, then typically seasoned and packed with salt.
Why it matters to health
This food can help you meet your protein needs, which supports growth, repair, and staying full between meals. However, it’s also high in sodium (about 5,261 mg per 100 g) and has cholesterol (about 165 mg) and saturated fat (about 0.77 g). Too much sodium can make it harder to manage blood pressure, so portion and frequency matter—especially if you already eat other salty items in the day. The carbohydrates are also present (about 25.1 g), so pairing it with fiber-rich foods helps balance the meal.
Healthier tips
- Use it as a small serving (for example, a few tablespoons) rather than a full meal base.
- Pair with non-starchy vegetables (like lettuce, cucumber, tomatoes, or kangkong) and/or whole grains (brown rice, oats, or whole wheat) to add fiber.
- Balance your day: if you eat this for lunch, choose lower-sodium snacks (fruit, yogurt, unsalted nuts) for your 1–2 snacks.
- Watch added salt: avoid pairing with other very salty viands (like bagoong, salted eggs, or instant noodles).
- For better frequency, think of it as an occasional protein topping/spread within your 3 meals.
Common Filipino dishes
Tinapa with rice, fish paste sandwich, ensaymada with fish paste filling, arroz caldo with fish paste topping, lumpia filling with fish paste
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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