Foraged Foods / Wild Fruits
Hair tail, largehead
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 55% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 19.1 g/ 71g (26%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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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 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 2.8 mg NE/ 16mg NE (17%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 95 mg/ 700mg (13%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 86 mg/ 1500mg (5%) low |
What is this food?
Hair tail (largehead) is a type of fish. It’s a lean, protein-rich seafood commonly eaten as a viand (often cooked with garlic, ginger, vinegar, or grilled).
Why it matters to health
For every 100 g, it has about 80 kcal and 0.4 g total fat with 0.11 g saturated fat, plus 86 mg sodium. Since it has very little fat and no carbs, it can fit well into a balanced meal—especially when you pair it with vegetables and a sensible portion of rice. The sodium matters too: if it’s cooked with lots of salty ingredients (like bagoong, patis, or extra salt), sodium can add up, so it’s good to keep the seasoning measured.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use fish like hair tail as your protein for lunch or dinner.
- Cook it with garlic, onion, ginger, calamansi, vinegar, and herbs instead of extra salt.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and add rice in a portion that matches your appetite/activity.
- If you’re using salty sauces (patis, toyo, bagoong), start with a smaller amount and adjust to taste.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Paksiw na isda, Grilled fish (ihaw), Daing na isda, Escabeche
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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