Aquatic Foods
Fusilier, goldband
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 69% |
| Calories | 128kcal / 2530kcal (5%) |
Macronutrients
Protein | 21.5 g/ 71g (30%) | ||||
Total Fat | 4.7 g/ 42g (11%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 1 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 4 mg NE/ 16mg NE (25%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 233 mg/ 700mg (33%) high |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 74 mg/ 1500mg (4%) low |
What is this food?
Fusilier, goldband is a type of fish (usually eaten as a protein dish). For 100g, it provides about 128 kcal and is mainly valued for its protein and healthy fats.
Why it matters to health
Fish like fusilier can support your daily protein needs for muscle repair and satiety. It also has some fat—around 4.7g per 100g—with saturated fat at about 1.35g. It has 0g carbs, 0g fiber, and 0g sugar, so it won’t add sweetness or starchy calories. Sodium is about 74mg per 100g, which is helpful to know if you’re also eating salty sauces or processed sides.
Healthier tips
- Pair it with 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible serving of rice or root crops.
- Choose cooking methods like grilled, steamed, sinigang, or paksiw with less added salt; go easy on bagoong, patis, and salty sauces.
- For a balanced day (3 meals + 1–2 snacks), aim for fish as your protein in one meal, and keep portions around 1 palm-sized serving (about 100–150g cooked) depending on your appetite and activity.
- If you’re watching saturated fat, avoid frying; use minimal oil.
Common Filipino dishes
Sinigang na isda, Paksiw na isda, Grilled fish (inihaw na isda), Tinapa-style fish, Fish sinigang with vegetables
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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