Aquatic Foods
Seabream, goldsilk
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 40% |
| Calories | 77kcal / 2530kcal (3%) |
Macronutrients
Protein | 19 g/ 71g (26%) | ||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 5.1 mg NE/ 16mg NE (31%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 50 mg/ 750mg (6%) |
Phosphorus | 183 mg/ 700mg (26%) source |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 48 mg/ 1500mg (3%) low |
Allergen Info
Fish
What is this food?
Seabream (goldsilk) is a type of fish. It’s mainly a lean protein food, with very little to no carbohydrates and a small amount of fat.
Why it matters to health
For your daily meals, seabream helps you build and maintain muscles because it’s rich in protein. It also has low total fat (about 0.1 g per 100 g) and low saturated fat (about 0.03 g per 100 g), which supports a heart-friendly plate. It’s naturally carb-free (0 g), so it fits well if you’re balancing rice and other starchy foods. One thing to watch is sodium (about 48 mg per 100 g), which can go higher depending on how it’s cooked (e.g., salted, bagoong, or soy-based sauces).
Healthier tips
- Pair it with 1–2 cups of non-starchy vegetables (like kangkong, pechay, or mixed veggies) and a sensible rice portion.
- Choose cooking methods like steam, grill, or bake. If you use seasoning, go easy on salty sauces.
- For a typical day (3 meals + 1–2 snacks), use seabream as your protein for lunch or dinner, and keep snacks balanced (e.g., fruit + yogurt, or nuts in small portions).
- If you’re watching sodium, taste first and add seasoning gradually.
Common Filipino dishes
Tinapang bangus, Sinigang na isda, Grilled fish with calamansi and herbs, Paksiw na isda, Steamed fish with ginger
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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