Aquatic Foods
Flying fish
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 62% |
| Calories | 86kcal / 2530kcal (3%) |
Macronutrients
Protein | 21 g/ 71g (29%) | ||||||
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 | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 5.6 mg NE/ 16mg NE (35%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 45 mg/ 750mg (6%) |
Phosphorus | 213 mg/ 700mg (30%) source |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 85 mg/ 1500mg (5%) low |
Allergen Info
Fish
What is this food?
Flying fish (usually dried, salted, or cooked). It’s a lean source of protein, typically eaten as ulam or as a topping/ingredient.
Why it matters to health
Flying fish provides protein to help build and maintain muscles and keep you feeling full after meals. It has very low carbohydrates and no sugar, which fits well with balanced Filipino meals. It also has some cholesterol and sodium (about 85 mg per 100 g), so if the fish is salted or processed, it’s best to watch how often and how much you take—especially if you’re mindful of blood pressure. The good part: it’s low in total fat (about 0.2 g) with a small amount of saturated fat.
Healthier tips
- Pair it with 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a sensible portion of rice or root crops.
- If it’s dried/salted, rinse briefly and avoid adding extra salt. Use it as a flavoring or side ulam rather than the main portion every day.
- For your daily pattern, aim for 1 palm-sized serving of fish protein per meal, then add snacks like fruit or yogurt if you need extra energy.
- Rotate with other protein sources (chicken, eggs, tofu, beans) to keep your nutrients varied.
Common Filipino dishes
Tuyo (dried salted fish), Daing na bangus, Ginataang isda, Sinigang na isda, Grilled fish with bagoong, Tinapa
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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