Prepared and Processed / Frozen Meats
Fish preparation, quekiam
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 129kcal / 2530kcal (5%) |
Macronutrients
Protein | 4.2 g/ 71g (5%) |
Total Fat | 2.1 g/ 42g (5%) low |
Total Carbs | 23.4 g/ 348g (6%) |
Vitamins
Vit A | 4 mcg RAE/ 700mcg RAE (0.57%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 60 mg/ 750mg (8%) |
Phosphorus | 34 mg/ 700mg (4%) |
Iron | 1.4 mg/ 12mg (11%) |
Allergen Info
Fish
What is this food?
Quekiam is a fish-based dish (fish preparation) where fish is cooked with seasonings and served as a flavorful protein meal.
Why it matters to health
With about 129 kcal per 100g, it can fit well as part of your daily meals—especially when you need a steady source of protein for muscle repair and satiety. It has low total fat (2.1g), which helps keep the meal lighter, but it also has carbohydrates (23.4g), so it’s best to pair it with non-starchy vegetables and control the portion if you’re also eating rice or noodles in the same meal. If the dish is salty (common with fish preparations), balancing it with water-rich veggies and not overdoing the serving can help keep your overall intake comfortable for the day.
Healthier tips
- Serve with 1–2 cups of non-starchy vegetables (e.g., pechay, cabbage, kangkong) to add fiber and volume.
- If you’ll have rice, start with 1/2–1 cup cooked rice and adjust based on your appetite and activity.
- Watch the sauce: choose less salty options or ask for extra veggies instead of extra sauce.
- For your daily pattern (3 meals + 1–2 snacks), use this as your protein for lunch or dinner, and keep snacks lighter (fruit, yogurt, or nuts in small portions).
- Balance your plate: aim for half veggies, a quarter protein (like quekiam), and a quarter carbs.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Daing na bangus, Paksiw na isda, Grilled fish, Fish sinigang
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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