Aquatic Foods
Lizard fish, common
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 45% |
| Calories | 75kcal / 2530kcal (2%) |
Macronutrients
Protein | 18.2 g/ 71g (25%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 2.6 mg NE/ 16mg NE (16%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 58 mg/ 750mg (7%) |
Phosphorus | 170 mg/ 700mg (24%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 70 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Lizard fish (a small marine fish) — a lean, protein-rich viand. In a 100g serving, it has about 75 kcal and ~20g fat with ~5g saturated fat, plus 19mg cholesterol and 70mg sodium.
Why it matters to health
Lizard fish helps support your daily meals because it provides protein for muscle repair and keeps you full. It also has healthy fats in smaller amounts, but it’s still best to watch how it’s cooked and how often you eat it—especially if it’s fried or heavily salted. The sodium (about 70mg per 100g) can add up if you pair it with salty sauces (like bagoong or patis) or if the fish is salted. The saturated fat (about 5g per 100g) is a reminder to choose lighter cooking methods more often (steam, grill, or sauté with less oil).
Healthier tips
- For your 3 meals + 1–2 snacks routine, use lizard fish as a protein side: aim for about 1 palm-sized serving per meal (adjust based on your appetite and activity).
- Choose grilled, steamed, or lightly sautéed versions instead of deep-fried.
- Go easy on salty condiments; add flavor with calamansi, vinegar, garlic, onions, and herbs.
- Pair with non-starchy veggies (e.g., kangkong, talong, okra, pechay) and a sensible portion of carbs (rice or root crops) for better balance.
- If you’re watching cholesterol or heart health, keep portions consistent and vary your protein sources (fish, chicken, eggs, beans) across the week.
Common Filipino dishes
Tinapang lizard fish, Inihaw na lizard fish, Ginataang lizard fish, Lizard fish sinigang, Fried lizard fish with garlic rice, Lizard fish with vinegar and garlic
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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