Aquatic Foods
Milkfish, broiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 137kcal / 2530kcal (5%) |
Macronutrients
Protein | 23.4 g/ 71g (32%) | ||||
Total Fat | 4.8 g/ 42g (11%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 5.55 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 8.6 mg NE/ 16mg NE (53%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 109 mg/ 750mg (14%) |
Phosphorus | 169 mg/ 700mg (24%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 82 mg/ 1500mg (5%) low |
Allergen Info
Fish
Milk
What is this food?
Broiled milkfish (bangus). It’s a protein-rich fish dish, usually cooked with minimal added oil so it stays lighter than deep-fried versions.
Why it matters to health
Milkfish helps support your daily meals because it provides lean protein for muscle repair and keeps you full. It also has some cholesterol (about 37 mg per 100 g) and sodium (about 82 mg per 100 g), so it’s best to pair it with plenty of vegetables and avoid extra salty sauces. With about 4.8 g total fat per 100 g and 0 g carbs, it fits well for balanced eating—especially as your main protein at lunch or dinner.
Healthier tips
- Keep portions around 1 palm-sized serving (about 80–120 g cooked) for lunch or dinner, then add 1–2 cups non-starchy vegetables (e.g., okra, kangkong, talong, pechay).
- Season lightly: use herbs, calamansi, garlic, and pepper; go easy on bagoong, patis, and soy sauce if you’re watching sodium.
- For snacks, pair your meals with water or unsweetened drinks, and choose fruit or yogurt instead of salty snacks.
- If you’re eating 3 full meals plus 1–2 snacks a day, aim to include fish as your protein 2–3 times per week and rotate with chicken, eggs, tofu, or lean pork.
Common Filipino dishes
Bangus (broiled or grilled), Bangus sinigang, Tinapa (smoked fish), Paksiw na bangus, Bangus with garlic rice
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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