Meat and Poultry / Exotic Meats
Tilapia, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 313kcal / 2530kcal (12%) |
Macronutrients
Protein | 60.6 g/ 71g (85%) | ||||||
Total Fat | 7.8 g/ 42g (18%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.32 mg/ 1mg (24%) source |
Vit B3 | 11.6 mg NE/ 16mg NE (72%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 2812 mg/ 750mg (374%) high |
Phosphorus | 360 mg/ 700mg (51%) high |
Iron | 8.7 mg/ 12mg (72%) high |
Sodium | 10392 mg/ 1500mg (692%) |
Allergen Info
Fish
What is this food?
Dried tilapia (tuyo-style), a fish-based protein made by drying tilapia, usually with added salt.
Why it matters to health
Tilapia is a good protein food that helps keep you full and supports muscle maintenance. Dried tilapia also has cholesterol (about 87 mg per 100 g) and higher sodium (about 10,392 mg per 100 g), which can be a concern for people with high blood pressure or those who eat salty foods often. It also has saturated fat (about 2.08 g per 100 g) and total fat (about 7.8 g per 100 g), so portions matter—especially since dried fish is calorie-dense (about 313 kcal per 100 g).
Healthier tips
- Portion first: Use small servings (e.g., a few pieces or about 1–2 tablespoons of shredded dried fish) as a side, not the main bulk of the meal.
- Soak to reduce salt: Rinse and soak in water for 10–20 minutes, then drain before cooking.
- Balance your plate: Pair with rice (smaller serving), vegetables, and a source of fiber (like kangkong, ampalaya, or okra) to support easier digestion and better overall meal quality.
- Watch frequency: Since sodium is high, keep it to once or twice a week if you eat it regularly, and choose fresh fish more often when possible.
- Snacks/meal planning: If you have dried tilapia at lunch, choose lower-salt snacks for the rest of the day (e.g., fruit, unsalted nuts, or plain yogurt).
Common Filipino dishes
Tuyo with rice, Tinapa (smoked fish), Daing na bangus, Ginataang tilapia, Paksiw 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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