Foraged Foods
Mojarra, whipfin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 87kcal / 2530kcal (3%) |
Macronutrients
Protein | 20.4 g/ 71g (28%) | ||||
Total Fat | 0.6 g/ 42g (1%) low | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 1 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 4.7 mg NE/ 16mg NE (29%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 67 mg/ 750mg (8%) |
Phosphorus | 188 mg/ 700mg (26%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 107 mg/ 1500mg (7%) low |
Allergen Info
Fish
What is this food?
Mojarra (whipfin) is a type of small fish. In a 100g serving, it’s a lean protein source with about 87 kcal, very low fat (around 0.6g), and no carbs or sugar.
Why it matters to health
Fish like mojarra helps support your daily protein needs for muscle repair and staying full after meals. Since it has no carbohydrates and no sugar, it’s a good choice when you want to keep your meals balanced without adding extra carbs. It also has low total fat, which can fit well in a healthy eating pattern. One thing to watch is sodium (about 107mg per 100g): if your mojarra is fried or salted, the sodium can go up, so it’s best to keep the seasoning and sauces in check.
Healthier tips
- Pair mojarra with 1–2 cups of non-starchy vegetables (e.g., kangkong, talong, ampalaya) and 1/2–1 cup rice depending on your hunger and activity.
- Choose grilled, steamed, or lightly fried versions over heavily battered or very oily cooking.
- Go easy on salty sauces (toyo, patis, bagoong) and try flavoring with calamansi, garlic, herbs, and spices.
- For daily routine: include mojarra as part of your 3 full meals, and if you need a snack, pair it with fruit or yogurt—not more salty sides.
Common Filipino dishes
Inihaw na mojarra, Ginataang isda, Sinigang na isda, Mojarra sa garlic (or ajo), Sweet and sour fish (asada style)
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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