Aquatic Foods
Flathead, Indian
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 63% |
| Calories | 90kcal / 2530kcal (3%) |
Macronutrients
Protein | 22.1 g/ 71g (31%) | ||||||
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 | 8.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 4.3 mg NE/ 16mg NE (26%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 72 mg/ 750mg (9%) |
Phosphorus | 197 mg/ 700mg (28%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 91 mg/ 1500mg (6%) low |
What is this food?
Flathead, Indian (fish). This is a type of fish that’s naturally low in carbs and provides protein, with some healthy fats and a bit of cholesterol.
Why it matters to health
Fish like this can support your daily protein needs for muscle and satiety, especially when you’re eating 3 full meals plus 1–2 snacks a day. In this serving (100g), it’s low in carbohydrates and sugar, which helps keep meals balanced. It also has some fat (including saturated fat) and cholesterol, and it has sodium—so it’s best to pair it with plenty of vegetables and avoid making it salty (like very salted or heavily seasoned versions).
Healthier tips
- Choose cooking methods like boiled, steamed, grilled, or sinigang-style with less added salt.
- Pair with non-starchy veggies (e.g., kangkong, pechay, talong, ampalaya) and a controlled portion of rice or other carbs.
- For snacks, consider a lighter option (like fruit or yogurt) so your main meals stay balanced.
- If you’re watching sodium, go easy on patis, toyo, bagoong, and instant seasoning—use herbs, calamansi, and spices for flavor.
Common Filipino dishes
Sinigang na isda, Grilled fish (inihaw na isda), Tinola na isda, Paksiw na isda, Escabeche na isda
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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