Foraged Foods / Wild Fruits
Flatfish/Brill, rough-scaled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% |
| Calories | 84kcal / 2530kcal (3%) |
Macronutrients
Protein | 20.5 g/ 71g (28%) | ||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 5.3 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 39 mg/ 750mg (5%) |
Phosphorus | 220 mg/ 700mg (31%) high |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 113 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Flatfish/Brill (rough-scaled), a type of fish. It’s mainly a lean protein food—about 84 kcal per 100 g with very little fat and no carbs.
Why it matters to health
This fish supports your daily meals because it provides protein with low calories. It also has low total fat (0.2 g) and moderate saturated fat (0.05 g), which helps keep your meals lighter. Since it has no carbs, sugar, or fiber, it works best when paired with vegetables and high-fiber carbs (like brown rice, kamote, or whole grains) for better fullness and balanced energy. One thing to watch is sodium (113 mg per 100 g), especially if it’s cooked with salty ingredients (like bagoong, patis, or lots of seasoning).
Healthier tips
- For your 3 full meals, use this as your protein portion (about 1 palm-sized serving per meal).
- Pair it with 1–2 cups of vegetables and a smart carb (e.g., 1/2–1 cup cooked rice or kamote, depending on your needs).
- Choose cooking methods like boil, steam, grill, or bake. If you fry, use less oil.
- Go easy on salty sauces and seasoning; taste first and adjust.
- For snacks (1–2 per day), you can still include fish, but keep it simple—avoid turning it into very salty or oily snacks.
Common Filipino dishes
daing na bangus, sinigang na isda, paksiw na isda, grilled fish with calamansi, tinapang isda, fish sinigang sa miso
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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