Foraged Foods / Wild Fruits
Flatfish/Brill, smooth-scaled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 48% |
| Calories | 81kcal / 2530kcal (3%) |
Macronutrients
Protein | 19.7 g/ 71g (27%) | ||||
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 | 4.75 mcg RAE/ 700mcg RAE (0.68%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 5.4 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 58 mg/ 750mg (7%) |
Phosphorus | 164 mg/ 700mg (23%) source |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 94 mg/ 1500mg (6%) low |
Allergen Info
Fish
What is this food?
Flatfish/Brill (smooth-scaled), a lean fish. In a 100g serving, it’s mostly protein with very low fat and no carbs.
Why it matters to health
This fish is a good lean protein option to support muscle and keep you full in between meals. It’s also low in total fat (about 0.2g) and saturated fat (about 0.05g), which helps when you’re building balanced meals. Since it has no carbohydrates, sugar, and fiber, it works best when paired with fiber-rich sides like vegetables and whole grains. It has some sodium (about 94mg per 100g), so choose lighter seasoning or avoid very salty sauces most of the time.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use this fish as your protein at lunch or dinner. Aim for a palm-sized portion (about 80–120g cooked) and pair it with:
- 1–2 cups non-starchy vegetables (e.g., kangkong, pechay, talong, okra)
- 1 serving of carbs if needed for energy (e.g., brown rice, kamote, or corn)
- Healthy cooking: steam, grill, or boil instead of deep-frying
Common Filipino dishes
Tinapang isda (lightly salted), Sinigang na isda, Grilled fish with calamansi and herbs, Paksiw na isda (less salty), Escabeche (baked/less sauce)
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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