Foraged Foods / Wild Fruits
Sinarapan
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 97% |
| Calories | 64kcal / 2530kcal (2%) |
Macronutrients
Protein | 13.3 g/ 71g (18%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 8.75 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 876 mg/ 750mg (116%) high |
Phosphorus | 426 mg/ 700mg (60%) high |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 66 mg/ 1500mg (4%) low |
What is this food?
Sinarapan is a small freshwater fish (often dried or cooked) commonly eaten in the Philippines. It’s usually served as a viand with rice or mixed into dishes.
Why it matters to health
Sinarapan is a good choice when you want a protein-rich addition to your meals. In a 100g serving, it has about 64 kcal and low carbohydrates (0g), which fits well with rice-based Filipino meals. It also provides healthy fats, but it contains saturated fat (0.45g) and cholesterol (67mg), so it’s best to keep portions balanced. Sodium is 66mg per 100g, which is generally manageable, but if the sinarapan is salted or dried, sodium can be higher—so watch how often and how much you use.
Healthier tips
- Pair sinarapan with 1–2 cups of vegetables (like kangkong, pechay, or okra) and 1 cup cooked rice for a balanced plate.
- If it’s dried/salted, rinse briefly and avoid adding extra salty sauces.
- For snacks, you can have it as part of a meal, but keep your daily rhythm: 3 full meals plus 1–2 snacks—don’t turn viands into constant grazing.
- Choose cooking methods like ginisa with lots of veggies, steamed, or lightly sautéed instead of heavy frying.
Common Filipino dishes
Sinigang na sinarapan, Ginataang sinarapan, Pinakbet with sinarapan, Sinarapan with garlic and onions, Sinarapan rice bowl
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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