Aquatic Foods
Fish roe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 123kcal / 2530kcal (4%) |
Macronutrients
Protein | 17.3 g/ 71g (24%) | ||||||
Total Fat | 5.6 g/ 42g (13%) | ||||||
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Total Carbs | 0.9 g/ 348g (0.26%) | ||||||
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Vitamins
Vit A | 5 mcg RAE/ 700mcg RAE (0.71%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 2.9 mg NE/ 16mg NE (18%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 56 mg/ 750mg (7%) |
Phosphorus | 209 mg/ 700mg (29%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 120 mg/ 1500mg (8%) low |
Allergen Info
Fish
What is this food?
Fish roe (fish eggs), usually served as a salty, rich topping or main ingredient. It’s considered a protein-rich food, but it can also be high in cholesterol and sodium depending on how it’s prepared.
Why it matters to health
Fish roe can help support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. It also has some healthy fats, but it’s relatively higher in saturated fat and cholesterol (especially at 100g). It can also be high in sodium (about 120mg per 100g), so it’s best to watch portions—particularly if you’re also eating other salty viands in the same day. When included in balanced meals, it can fit well as a flavorful protein choice.
Healthier tips
- Keep portions small: try 1–2 tablespoons or about 30–50g per meal, then pair with more fiber-rich sides (like vegetables or brown rice).
- Balance the rest of the plate: aim for 1/2 vegetables, 1/4 protein, and 1/4 rice/starchy food.
- Choose lighter pairings: go for steamed or sautéed veggies instead of extra salty sauces.
- If you’re having fish roe, consider reducing other high-sodium items (like bagoong, salted fish, or instant noodles) in the same day.
- For your daily pattern (3 meals + 1–2 snacks), use fish roe as part of a meal, not as a frequent snack.
Common Filipino dishes
Tokwa’t baboy with fish roe (topping), Sinangag with fish roe, Pasta with fish roe (Filipino-style), Ginisang sardinas with fish roe, Fried rice with fish roe
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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