1 serving (100 grams) contains 160 calories, 22.0 grams of protein, 7.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bandeng
Bandeng, also known as milkfish, is a popular fish native to warm Pacific and Indian Ocean regions, particularly enjoyed in Southeast Asian cuisines such as Indonesian and Filipino dishes. Known for its tender meat and distinct taste, it is a staple in traditional recipes like ikan bandeng presto (pressure-cooked milkfish). Nutritionally, a 100g serving of bandeng provides approximately 160 calories, 22g of protein, 7g of fat, and negligible carbohydrates. It is an excellent source of vitamin D, with 200 IU per serving, and contains small amounts of calcium and iron. Bandeng is low in fiber and vitamin C but offers high-quality protein, making it a healthy addition to a balanced diet.
Health Benefits
- Rich source of high-quality protein (22g per 100g), essential for muscle repair and growth.
- Excellent source of vitamin D (200 IU per 100g), which supports bone health and immune function.
- Contains healthy fats (7g per 100g), contributing to heart health and brain function.
Dietary Considerations
Selection and Storage
Store fresh bandeng in the refrigerator and consume within 1-2 days, or freeze for longer storage. Defrost in the fridge before cooking to maintain quality.
Common Questions About Bandeng Nutrition
Is bandeng high in protein?
Yes, bandeng (milkfish) is a great source of protein. A 100-gram serving provides approximately 22 grams of protein, making it an excellent choice for supporting muscle growth and repair.
Can I eat bandeng on a keto diet?
Absolutely! Bandeng is keto-friendly due to its zero carbohydrate content and moderate fat levels (7 grams per 100 grams). It's an excellent protein source for those following a low-carb, high-fat diet.
What are the health benefits of eating bandeng?
Bandeng is rich in high-quality protein and healthy fats, including omega-3 fatty acids, which are beneficial for heart health and brain function. It is also relatively low in calories (160 per 100 grams) and sodium, making it a nutritious choice for many diets.
What is the recommended portion size for bandeng?
A typical portion size of bandeng is about 100-150 grams, depending on your dietary requirements. This provides a balanced amount of protein, fats, and calories without exceeding daily intake recommendations for most people.
How does bandeng compare to other fish like salmon or tilapia?
Bandeng has similar protein content (22g per 100g) to salmon but is leaner, with less overall fat compared to salmon's higher fat content. Compared to tilapia, bandeng has a slightly higher fat and calorie content, but it offers more omega-3 fatty acids than tilapia, making it a healthier option for heart health.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
