Prepared and Processed
Flatfish/Brill, rough-scaled, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 266kcal / 2530kcal (10%) |
Macronutrients
Protein | 54.7 g/ 71g (77%) | ||||
Total Fat | 1.4 g/ 42g (3%) low | ||||
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Total Carbs | 8.7 g/ 348g (2%) | ||||
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Vitamins
Vit A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 17.9 mg NE/ 16mg NE (111%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 371 mg/ 750mg (49%) high |
Phosphorus | 530 mg/ 700mg (75%) high |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 8627 mg/ 1500mg (575%) |
Allergen Info
Fish
What is this food?
Dried flatfish/brill (rough-scaled) — a salty, protein-rich dried fish. It’s usually eaten as a viand or added to meals (often with rice or vegetables).
Why it matters to health
This food is a good source of protein (helps build and maintain body tissues) and it has very low sugar. It also has some healthy fats, but it can include saturated fat (0.320 g per 100 g). The bigger thing to watch is sodium (8627 mg per 100 g) because dried fish is naturally salty—too much sodium can affect blood pressure over time. Since it also has some carbohydrates (8.7 g) but no fiber, it works best when paired with vegetables and/or fruits for better meal balance.
Healthier tips
- Portion: keep it to a small serving (e.g., a few tablespoons to about 1/4–1/3 cup cooked, depending on how it’s prepared) especially if you eat it with rice.
- Soak to reduce salt: if the fish is very salty, soak in water for a short time, then drain before cooking.
- Balance your plate: pair with non-starchy vegetables (like kangkong, pechay, ampalaya, okra) and add a source of fiber (like a side salad or fruit) so your meal is more filling.
- Frequency: enjoy it regularly but not every day—rotate with other protein sources (fresh fish, eggs, tofu, chicken) across your 3 meals and 1–2 snacks.
- Cooking style: go easy on added salty sauces (toyo, patis, bagoong) when using dried fish.
Common Filipino dishes
Tuyo (dried sardines) with rice, Daing na bangus, Dried fish sinigang, Ginataang dried fish, Pinakbet with dried fish
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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