Prepared and Processed / Frozen Meats
Milkfish, fried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 188kcal / 2530kcal (7%) |
Macronutrients
Protein | 23.6 g/ 71g (33%) | ||||
Total Fat | 10.4 g/ 42g (24%) | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 4.25 mcg RAE/ 700mcg RAE (0.61%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 8.8 mg NE/ 16mg NE (55%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 116 mg/ 750mg (15%) |
Phosphorus | 186 mg/ 700mg (26%) source |
Iron | 1 mg/ 12mg (8%) |
Sodium | 106 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Fried milkfish (bangus) — a protein-rich fish cooked by frying. Per 100g, it has about 188 kcal and around 10.4g total fat, with 0g carbs and 0g fiber.
Why it matters to health
Milkfish is a good choice for building and maintaining muscles because it’s mainly protein. However, since it’s fried, the fat and calories can add up faster—so it’s best to enjoy it in reasonable portions, especially if you already have other fatty foods in the day. It also has sodium (about 106mg per 100g), which matters for people watching salt intake. Since it has no fiber, pairing it with vegetables and/or fruit helps round out your meals for better fullness and digestion.
Healthier tips
- Keep portions to about 1 palm-sized serving per meal, then add lots of vegetables (e.g., ensaladang talong, kangkong, or mixed salad).
- If you’re eating fried milkfish as a main, balance the plate with fiber-rich sides and a sensible amount of rice (or swap part of rice with more veggies).
- For snacks, choose lighter options (like yogurt, fruit, or nuts in small portions) so the day’s total calories and salt stay manageable.
- Try healthier cooking when possible: grill, pan-fry with less oil, or air-fry for a similar taste with less added fat.
Common Filipino dishes
Fried milkfish (bangus), Bangus sisig, Bangus belly sinigang, Grilled bangus with tomatoes, Daing na 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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