Prepared and Processed
Fusilier, goldband, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 66% |
| Calories | 214kcal / 2530kcal (8%) |
Macronutrients
Protein | 42.6 g/ 71g (60%) | ||||
Total Fat | 4.9 g/ 42g (11%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 4.5 mcg RAE/ 700mcg RAE (0.64%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 11.9 mg NE/ 16mg NE (74%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 344 mg/ 750mg (45%) high |
Phosphorus | 390 mg/ 700mg (55%) high |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 7353 mg/ 1500mg (490%) |
What is this food?
Dried fusilier (goldband) fish—small, dried fish usually eaten as a crunchy protein topping or snack.
Why it matters to health
This dried fish is a good protein source for building and repairing body tissues, helping you feel satisfied between meals. It also has healthy fats, but it comes with higher saturated fat and very high sodium (about 7,353 mg per 100 g). Because it’s dried, sodium can add up quickly—so it’s best as an occasional add-on, not a main staple every day. With a balanced day of 3 meals plus 1–2 snacks, you can include it while still keeping your overall salt and fat in check.
Healthier tips
- Use a small portion: start with about 1–2 tablespoons (or a small handful) as a side or topping.
- Pair it with fiber-rich foods (vegetables, fresh fruit, or brown rice) to support fullness and better overall balance.
- When possible, choose versions that are less salty, or rinse briefly and pat dry before cooking/eating.
- Limit salty pairings in the same meal (e.g., bagoong, instant noodles, salted eggs) to avoid stacking sodium.
- If you’re watching blood pressure, be extra mindful of frequency and portion size.
Common Filipino dishes
Tuyo (dried fish) with rice, Ginataang dried fish, Dried fish with garlic and vinegar (daing-style), Dinengdeng with dried fish, Chicharon-style dried fish (crispy toppings)
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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