Meat and Poultry / Exotic Meats
Tuna, frigate, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 81% |
| Calories | 251kcal / 2530kcal (9%) |
Macronutrients
Protein | 52.7 g/ 71g (74%) | ||||||
Total Fat | 2.4 g/ 42g (5%) low | ||||||
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Total Carbs | 4.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 5.75 mcg RAE/ 700mcg RAE (0.82%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.27 mg/ 1mg (20%) source |
Vit B3 | 41.2 mg NE/ 16mg NE (257%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 338 mg/ 750mg (45%) high |
Phosphorus | 485 mg/ 700mg (69%) high |
Iron | 6.4 mg/ 12mg (53%) high |
Sodium | 6050 mg/ 1500mg (403%) |
Allergen Info
Fish
What is this food?
Dried tuna (often sold as tuna flakes or dried tuna/“tuyo”), made from tuna that’s been preserved by drying. It’s a protein-rich food with very low carbs.
Why it matters to health
Dried tuna can help support your daily protein needs, which is useful for muscle repair and keeping you full between meals. It also has healthy fats in small amounts, but it’s important to note the sodium is high (about 6050 mg per 100 g) and it has some saturated fat and cholesterol. With high-salt preserved foods, eating too much too often can make it harder to keep blood pressure in a good range. The good balance is to enjoy it in small, planned portions—especially since you already have 3 full meals plus 1–2 snacks a day.
Healthier tips
- Use dried tuna as a flavor add-on (e.g., 1–2 tablespoons or a small handful) rather than the main portion.
- Pair it with rice + lots of non-starchy vegetables (like kangkong, pechay, repolyo) to improve fiber and overall balance.
- Rinse or soak briefly if your product allows, then drain—this can help reduce some salt.
- Choose water, unsweetened drinks, or fruit as your snack partner instead of salty snacks on the same day.
- If you eat dried tuna, balance the rest of the day with lower-sodium foods (less bagoong, instant noodles, processed viands).
Common Filipino dishes
Tuyo with garlic rice, Tuna sisig, Ginataang tuna, Tuna omelet, Sinigang na tuna
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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