Meat and Poultry / Exotic Meats
Theraponid, silvery, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 340kcal / 2530kcal (13%) |
Macronutrients
Protein | 54.6 g/ 71g (76%) | ||||
Total Fat | 13.5 g/ 42g (32%) | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
| |||||
Vitamins
Vit A | 9.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.39 mg/ 1mg (30%) source |
Vit B3 | 4.2 mg NE/ 16mg NE (26%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 5317 mg/ 750mg (708%) high |
Phosphorus | 1356 mg/ 700mg (193%) high |
Iron | 20.2 mg/ 12mg (168%) high |
What is this food?
Theraponid, silvery, dried (dried fish). It’s a protein-rich fish that’s been dried for longer storage.
Why it matters to health
Dried fish is a convenient source of protein, which helps build and repair body tissues and supports steady energy between meals. This version has zero carbohydrates and no fiber, so it works best when paired with fiber-rich foods (like vegetables and fruits) and filling carbs (like rice or root crops) during your 3 full meals. It also has 13.5 g total fat per 100 g, so portion size matters for balancing your daily fat intake. Since it’s dried, it may also be higher in salt depending on how it was processed—pair it with fresh foods and drink enough water to help your overall meal balance.
Healthier tips
- Use a smaller serving: start with about 1–2 tablespoons of dried fish flakes (or ~30–50 g) per meal, then add more volume with vegetables.
- Pair with fiber: add kangkong, pechay, ampalaya, or other leafy/vegetable sides.
- Balance your plate: include a sensible serving of rice or other carbs, plus a fruit or veggie snack if needed.
- Soak and rinse if it’s very salty, then cook with fresh ingredients (like tomatoes, onions, vinegar, or calamansi) to improve taste without relying on extra salt.
- For snacks (1–2 per day), choose lighter options like fruit, yogurt, or nuts instead of eating dried fish again.
Common Filipino dishes
daing na bangus, dried fish sinigang, ginisang dried fish, tuyo with rice and vegetables, binagoongang isda, paksiw na tuyo
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon