Prepared and Processed / Frozen Meats
Mackerel, short-bodied, fried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 68% |
| Calories | 221kcal / 2530kcal (8%) |
Macronutrients
Protein | 21.6 g/ 71g (30%) | ||||
Total Fat | 14.9 g/ 42g (35%) | ||||
| |||||
Total Carbs | 0 g/ 348g (0%) | ||||
| |||||
Vitamins
Vit A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 6.9 mg NE/ 16mg NE (43%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 202 mg/ 750mg (26%) source |
Phosphorus | 378 mg/ 700mg (54%) high |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 117 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Fried mackerel (short-bodied mackerel), a protein-rich fish dish. In a 100g serving, it has about 221 kcal and 14.9g fat (with 4.24g saturated fat), with 0g carbs and 0g fiber.
Why it matters to health
Mackerel is a good choice when you need a filling protein for your meals and snacks. It also naturally contains healthy fats, but this version is fried, so the fat (including saturated fat) and sodium matter for your overall balance. With 117mg sodium per 100g, it can fit well, especially if you pair it with low-salt sides and don’t make it your only “always” ulam. Since it has no fiber, pairing it with vegetables or legumes helps keep your meals more balanced for digestion and fullness.
Healthier tips
- For your 3 full meals + 1–2 snacks a day, use fried mackerel as a main ulam and keep portions reasonable (e.g., about 1 palm-sized serving for adults).
- Pair with non-starchy vegetables (e.g., talbos, kangkong, ampalaya, okra) and/or at least 1 serving of high-fiber food (e.g., monggo, pechay with beans, or a small portion of brown rice).
- To reduce sodium and extra oil: choose less-salty seasoning, drain well after frying, and avoid eating it with very salty sauces.
- Balance your week: alternate with other protein sources (fish, chicken, eggs, tofu) and include grilled or steamed fish more often if available.
Common Filipino dishes
Fried mackerel (tulingan), Tinapa, Sinigang na isda, Grilled bangus, Sardinas (tomato-based)
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon