Foraged Foods / Wild Fruits
Gouramy
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 55% |
| Calories | 91kcal / 2530kcal (3%) |
Macronutrients
Protein | 16.9 g/ 71g (23%) | ||||
Total Fat | 2.6 g/ 42g (6%) low | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 6 mcg RAE/ 700mcg RAE (0.86%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.27 mg/ 1mg (20%) source |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 180 mg/ 750mg (24%) source |
Phosphorus | 189 mg/ 700mg (27%) source |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 19 mg/ 1500mg (1%) very low |
What is this food?
Gouramy (fish) — a type of freshwater fish. In a 100g serving, it’s a low-carb, relatively lean protein food.
Why it matters to health
Gouramy is a good choice for meals because it provides protein with low carbohydrates (0g carbs per 100g). It also has some healthy satiety so you can feel full with fewer carbs. For heart and blood pressure support, it’s helpful that the sodium is low (about 19mg per 100g). One thing to note: it has about 2.6g total fat per 100g, so portion size still matters—especially if you cook it with lots of oil, coconut milk, or salty sauces.
Healthier tips
- For your 3 full meals + 1–2 snacks daily, use gouramy as your main protein at lunch or dinner (about 1 palm-sized serving).
- Cook with less oil: try grilling, steaming, or simmering with garlic, onions, tomatoes, and herbs.
- Pair it with non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a measured serving of rice if needed.
- If you’re using bagoong, patis, or soy sauce, use a lighter hand to keep sodium lower.
Common Filipino dishes
Ginisang gouramy, Sinigang na isda (gouramy), Tinapa-style gouramy, Grilled gouramy with calamansi, Paksiw na gouramy
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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