Aquatic Foods
Pomfret, black
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 48% |
| Calories | 93kcal / 2530kcal (3%) |
Macronutrients
Protein | 18.8 g/ 71g (26%) | ||||||
Total Fat | 2 g/ 42g (4%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 7.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.27 mg/ 1mg (22%) source |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 5.7 mg NE/ 16mg NE (35%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 40 mg/ 750mg (5%) |
Phosphorus | 179 mg/ 700mg (25%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 98 mg/ 1500mg (6%) low |
Allergen Info
Fish
What is this food?
Pomfret (black) fish. It’s a lean protein food (about 93 kcal per 100 g) with no carbs and very little fat.
Why it matters to health
Pomfret helps support muscle and keeps you full because it’s mainly protein. It also has cholesterol (about 21 mg per 100 g) and saturated fat (about 1.17 g per 100 g), so it’s best to balance it with plenty of vegetables and choose cooking methods that don’t add too much oil. Sodium is relatively low (about 98 mg per 100 g), but if you use salty sauces, bagoong, or heavy seasoning, the sodium can go up—so watch the taste when you season.
Healthier tips
- For meals: pair 1 serving pomfret (roughly 1 palm-sized portion) with 1–2 cups non-starchy vegetables and a sensible serving of rice or other carbs.
- Choose cooking methods like steam, grill, bake, or pan-cook with minimal oil.
- If you’re having it as a snack, keep the portion smaller and add veggies or a fruit on the side.
- Season with herbs, calamansi, garlic, pepper, and a little salt; go easy on salty sauces to keep sodium in check.
- Since it has no fiber, always add vegetables (and fruit if you want) to support digestion and fullness.
Common Filipino dishes
Tinapang pomfret, Ginataang isda (light version), Sinigang na isda, Paksiw na isda, Grilled fish with calamansi, Escabeche na isda
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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