Prepared and Processed / Canned Seafood
Milk fish, w/ black beans, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 94% |
| Calories | 243kcal / 2530kcal (9%) |
Macronutrients
Protein | 18.6 g/ 71g (26%) | ||||
Total Fat | 18.7 g/ 42g (44%) | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 1.75 mcg RAE/ 700mcg RAE (0.25%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.49 mg/ 1mg (37%) high |
Vit B3 | 5.3 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 224 mg/ 750mg (29%) source |
Phosphorus | 232 mg/ 700mg (33%) high |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 536 mg/ 1500mg (35%) |
Allergen Info
Milk
Fish
What is this food?
Milk fish with black beans (canned). This is a protein-rich viand where milk fish provides most of the protein and fat, while black beans add extra fiber and plant-based nutrients.
Why it matters to health
Milk fish helps support muscle and keeps you full because it’s high in protein. Black beans add a bit of fiber (about 0.3 g per 100 g here), which can help with digestion and steadier fullness. The main thing to watch is sodium (about 536 mg per 100 g) and total fat (about 18.7 g). Since this is canned, sodium can be higher than homemade versions—so it’s best to balance it with lower-sodium meals and plenty of vegetables. With moderation, this can fit well into a daily eating pattern of 3 full meals plus 1–2 snacks.
Healthier tips
- Portion: Aim for about 1/2 to 1 cup per meal (or roughly 100–150 g) depending on your other viands.
- Balance the plate: Add lots of non-starchy vegetables (e.g., kangkong, pechay, okra) and a reasonable serving of rice or other carbs.
- Rinse if possible: If the canned black beans/sauce is very salty, drain and rinse the beans before mixing.
- Watch sodium across the day: If you eat this for lunch, choose lighter/soup-less or less salty options for dinner.
- Add fiber: Pair with side dishes like ensaladang gulay or ginisang gulay to improve overall fiber intake.
Common Filipino dishes
Bangus (milk fish) sinigang, Bangus with black beans, Ginataang bangus, Bangus relleno, Tinapang bangus
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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