Foraged Foods / Wild Fruits
Silvergrunt, bluecheek
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 29% |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Protein | 19.2 g/ 71g (27%) | ||||
Total Fat | 0.7 g/ 42g (1%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 0.25 mcg RAE/ 700mcg RAE (0.04%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.24 mg/ 1mg (18%) source |
Vit B3 | 3.1 mg NE/ 16mg NE (19%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 268 mg/ 750mg (35%) high |
Phosphorus | 180 mg/ 700mg (25%) source |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 56 mg/ 1500mg (3%) low |
What is this food?
Silvergrunt/bluecheek is a type of small fish. In many meals, it’s eaten as a simple viand, often cooked with garlic, onions, tomatoes, or lightly fried/grilled.
Why it matters to health
This fish is relatively low in calories (about 83 kcal per 100g) and has a small amount of fat (0.7g). It also has some saturated fat (0.2g) and sodium (56mg). Since it’s low in carbs and has no sugar, it fits well with a balanced plate. The main thing to watch is the sodium—especially if it’s cooked with salty sauces, bagoong, or lots of seasoning—so your meals don’t become too salty.
Healthier tips
- For your plate: pair it with 1–2 servings of vegetables and 1 serving of rice or other carbs, plus a fruit if you’re having it as part of a full meal.
- Choose grilled, steamed, or lightly sautéed cooking methods instead of deep-frying.
- Go easy on salty seasonings (soy sauce, patis, bagoong). Add flavor with garlic, onions, calamansi, and herbs.
- If you’re eating it as a snack, keep the portion small and still balance it with water and/or fruit.
Common Filipino dishes
Tinapang isda, Sinigang na isda, Garlic butter fish, Daing na isda, 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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