Aquatic Foods
Milkfish
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 65% |
| Calories | 137kcal / 2530kcal (5%) |
Macronutrients
Protein | 19.8 g/ 71g (27%) | ||||||
Total Fat | 6.4 g/ 42g (15%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 6.75 mcg RAE/ 700mcg RAE (0.96%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 7.8 mg NE/ 16mg NE (48%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 44 mg/ 750mg (5%) |
Phosphorus | 194 mg/ 700mg (27%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 67 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Milkfish (bangus) is a type of fish commonly eaten in the Philippines. For every 100g, it provides about 137 kcal and is mainly valued for its protein, with 6.4g total fat (about 1.58g saturated fat) and 49mg cholesterol. It has 0g carbs and 0g fiber, and about 67mg sodium per 100g.
Why it matters to health
Milkfish helps support your daily needs because it’s a lean protein source that can help you feel full and support muscle maintenance—useful for your 3 full meals plus 1–2 snacks a day. It also has some healthy benefits from its fat, but it still contains saturated fat and cholesterol, so the way it’s cooked and your portion size matter. Since it has no carbs and no fiber, pairing it with vegetables and rice/other carbs in the right portions helps make the meal more balanced. Sodium is relatively low in the plain form, but it can rise a lot when salted, dried, or when using salty sauces.
Healthier tips
- Choose cooking methods like grilled, steamed, or sinigang instead of deep-fried.
- Watch the added salt: limit bagoong, patis, and salty seasonings; use herbs, calamansi, and spices for flavor.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, talong) and add carbs in measured portions (e.g., 1/2–1 cup cooked rice depending on your needs).
- For snacks, consider smaller servings of milkfish with veggies rather than heavy, salty sides.
- If you’re eating milkfish often, rotate with other proteins (chicken, eggs, tofu, other fish) to keep your diet varied.
Common Filipino dishes
Bangus (grilled or inihaw na bangus), Bangus sinigang, Daing na bangus, Tinapa (smoked fish), Bangus relleno, Bangus sisig
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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