Aquatic Foods
Flatfish/Turbot, Indian
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 59% |
| Calories | 94kcal / 2530kcal (3%) |
Macronutrients
Protein | 23 g/ 71g (32%) | ||||
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 | 4.25 mcg RAE/ 700mcg RAE (0.61%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 4 mg NE/ 16mg NE (25%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 56 mg/ 750mg (7%) |
Phosphorus | 167 mg/ 700mg (23%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 116 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Flatfish/turbot (Indian-style), a type of fish that’s mostly lean protein. In a 100g serving, it has about 94 kcal and very little fat and no carbs.
Why it matters to health
This fish helps support your daily protein needs for muscle repair and satiety, especially if you eat it as part of your 3 full meals plus 1–2 snacks. It’s also low in carbohydrates and sugar, which makes it a good option when you want meals that don’t spike your blood sugar. It has some sodium (about 116 mg per 100g)—so if it’s cooked with salty sauces or lots of added salt, keep an eye on the overall sodium for the day. The small amount of saturated fat (about 0.05 g) is relatively low, but pairing it with vegetables and healthier cooking methods helps keep your meal balanced.
Healthier tips
- Choose cooking methods like boiling, steaming, grilling, or lightly sautéing instead of deep-frying.
- Pair with 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible rice portion.
- Flavor with garlic, onion, calamansi, herbs, and spices rather than extra salt or salty sauces.
- For portioning: aim for about 1 palm-sized serving of fish per meal, then balance with rice/vegetables.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Paksiw na isda, Grilled fish with calamansi, Fish sinigang sa sampalok
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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