Prepared and Processed
Grouper, whitespotted, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 52% |
| Calories | 158kcal / 2530kcal (6%) |
Macronutrients
Protein | 35.8 g/ 71g (50%) | ||||||
Total Fat | 1.6 g/ 42g (3%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 22 mcg RAE/ 700mcg RAE (3%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 2.2 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 470 mg/ 750mg (62%) high |
Phosphorus | 268 mg/ 700mg (38%) high |
Iron | 1.3 mg/ 12mg (10%) |
Sodium | 4584 mg/ 1500mg (305%) |
Allergen Info
Fish
What is this food?
Dried grouper (whitespotted grouper) — a fish protein that’s been dried, so it’s usually eaten in small portions as ulam or mixed into dishes.
Why it matters to health
Fish like grouper helps support muscle and overall body repair because it’s a lean protein (about 158 kcal per 100 g). It also provides healthy fats, but the saturated fat is present (0.370 g per 100 g) and there’s cholesterol (58 mg per 100 g). Since it’s dried, it can be high in sodium (about 4,584 mg per 100 g), which matters for blood pressure and heart health—especially if you eat it often. The good part: it has no carbs, no sugar, and no fiber, so it pairs well with vegetables and rice/roots in balanced meals.
Healthier tips
- Portion: Keep it as an ulam for your main meals (3 full meals + 1–2 snacks). A small serving is usually enough.
- Control sodium: If the dried fish is very salty, soak and rinse before cooking to reduce salt.
- Balance your plate: Pair with non-starchy vegetables (e.g., kangkong, pechay, okra, tomatoes) and add rice in a reasonable amount.
- Spread it out: Enjoy it sometimes, not every day, especially if you also eat other salty processed foods.
- Cooking ideas: Flake and add to sinigang, ginisang gulay, or mixed with tomatoes and onions for more volume with fewer salty bites.
Common Filipino dishes
Tinapa (dried/smoked fish) with sinangag, Sinigang with dried fish, Ginisang dried fish with tomatoes and onions, Bagoong-style dried fish flakes (as topping), Dried fish with garlic fried rice
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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