1 serving (100 grams) contains 148 calories, 25.0 grams of protein, 4.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 14% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 719.0 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 Milkfish
Milkfish, scientifically known as Chanos chanos, is a popular saltwater fish native to the Indo-Pacific region. It holds cultural importance in Southeast Asian cuisines, particularly in Filipino, Indonesian, and Taiwanese dishes. Milkfish is a versatile seafood option enjoyed grilled, fried, or in soups. Nutritionally, milkfish is an excellent source of high-quality protein (25g per 100g serving) and healthy fats, including omega-3 fatty acids. It is low in carbohydrates and provides essential nutrients like vitamin D and small amounts of iron and calcium. Its relatively low calorie content (148 kcal per 100g) makes it a suitable choice for balanced diets. Given its nutrient profile, milkfish supports overall health while offering culinary adaptability.
Health Benefits
- Rich in protein (25g per 100g), supporting muscle development and repair.
- Contains omega-3 fatty acids, which promote heart health and reduce inflammation.
- Provides vitamin D (200 IU per 100g), which supports bone health and immune function.
Dietary Considerations
Selection and Storage
Store milkfish in the refrigerator at 0-4°C and consume within 1-2 days, or freeze for longer storage. Clean and gut the fish before refrigerating or freezing for freshness.
Common Questions About Milkfish Nutrition
Is milkfish high in protein?
Yes, milkfish is an excellent source of protein, providing 25 grams of protein per 100 grams. This makes it a fantastic option for those looking to meet their protein needs, especially athletes or individuals focusing on muscle maintenance or growth.
Can I eat milkfish on a keto diet?
Milkfish is keto-friendly as it contains 0 grams of carbohydrates and is rich in protein and healthy fats (4.8 grams per 100 grams). It is an excellent choice for those following a low-carb or ketogenic diet.
What are the health benefits of milkfish?
Milkfish is packed with high-quality protein, healthy fats, and essential nutrients like omega-3 fatty acids, which support heart and brain health. However, as it contains a moderate amount of sodium (59 mg per 100 grams), those monitoring their sodium intake should enjoy it in moderation.
What is the recommended serving size of milkfish?
A standard serving size of cooked milkfish is typically around 3 to 4 ounces (85-113 grams). This portion provides approximately 125-150 calories and over 20 grams of protein, making it a suitable size for a balanced meal.
How does milkfish compare to salmon?
Milkfish is slightly lower in fat compared to salmon, with 4.8 grams per 100 grams versus salmon’s average of 13-15 grams. Both are excellent sources of protein, but salmon contains higher omega-3 levels. Milkfish can be a more affordable and still nutritious alternative to salmon.
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.
