Milkfish Fish Nutrition Facts


100 grams of Milkfish Fish contain 148 calories, the 7% of your total daily needs.

Milkfish Fish have 52 milligrams of Cholesterol and 6.73 grams of fat.

100 grams of Milkfish Fish contain no carbohydrates, is fiber-free, 20.53 grams of protein, 72 milligrams of sodium, and 70.85 grams of water

It also contains some important vitamins you can see below: Vitamin A (100 IU), Vitamin B-9 (16 mg) or Vitamin B-3 (6.44 mg).

Nutrients in Milkfish Fish

Energy

148 kcal

100 grams of Milkfish Fish have the 7% of your total daily calorie needs: 148 calories.

Carbohydrates

0 gr

Milkfish Fish is carbohydrate-free

Sugars

0 mg

Milkfish Fish is sugar-free

Dietary fiber

0 g

Milkfish Fish is fiber-free

Sodium

72 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Milkfish Fish have 72 mg of salt, the 5% of your total daily needs.

Water

70.85 g

100 grams of Milkfish Fish contain 70.85 grams of water, the 70.9% of the total weight.

Protein

20.53 g

An average adults needs 50 grams of protein per day. 100 grams of Milkfish Fish have 20.53 gr of protein, the 41% of your total daily needs.
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How many vitamins in Milkfish Fish

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

The essential vitamins present in Milkfish Fish are: Vitamin A (100 IU), Vitamin B-9 (16 mg) and Vitamin B-3 (6.44 mg).

Vitamin A

100 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Milkfish Fish contains 100 IU of Vitamin A, that’s the 3% of the daily recommended value for an adult.

Vitamin B-12

3.4 µg

Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan. 100 grams of Milkfish Fish contains 3.4 micrograms of Vitamin B12, that’s the 57% of the daily recommended value for an adult.

Vitamin B-1

0.01 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Milkfish Fish contains 0.01 milligrams of Vitamin B-1, that’s the 1% of the daily recommended value for an adult.

Vitamin B-2

0.05 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Milkfish Fish contains 0.05 milligrams of Vitamin B-2, that’s the 3% of the daily recommended value for an adult.

Vitamin B-3

6.44 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Milkfish Fish contains 6.44 milligrams of Vitamin B-3, that’s the 32% of the daily recommended value for an adult.

Vitamin B-5

0.75 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Milkfish Fish contains 0.75 milligrams of Vitamin B-5, that’s the 8% of the daily recommended value for an adult.

Vitamin B-9

16 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Milkfish Fish contains 16 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
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Minerals in Milkfish Fish

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Potassium (292 mg), Phosphorus (162 mg) and Sodium (72 mg) are some of the minerals present in Milkfish Fish.


Calcium

51 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Milkfish Fish, you can find 51 milligrams of calcium. It provides the 5% of the daily recommended value for the average person.

Iron

0.32 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Milkfish Fish contains 0.32 milligrams of iron, that’s the 2% of the daily recommended value for one person.

Potassium

292 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 292 milligrams of potassium can be found on every 100 grams of Milkfish Fish, the 6% of the total daily recommended potassium intake.

Magnesium

30 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Milkfish Fish, you can find 30 milligrams of magnesium. It provides the 8% of the daily recommended value for the average adult.

Phosphorus

162 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 162 milligrams of phosphorus can be found on every 100 grams of Milkfish Fish, the 16% of the total daily recommended phosphorus intake.

Sodium

72 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Milkfish Fish contains 72 milligrams of sodium, that’s the 5% of the daily recommended value for one person.

Zinc

0.82 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Milkfish Fish contains 0.82 milligrams of zinc, that’s the 5% of the daily recommended value for one person.

Copper

0.03 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.03 milligrams of copper can be found on every 100 grams of Milkfish Fish, the 2% of the total daily recommended copper intake.

Manganese

0.02 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 0.02 milligrams of manganese can be found on every 100 grams of Milkfish Fish, the 1% of the total daily recommended manganese intake.

Selenium

12.6 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Milkfish Fish, you can find 12.6 micrograms of selenium. It provides the 18% of the daily recommended value for the average adult.
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Calories in Milkfish Fish

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Milkfish Fish you have 148 calories, the 7% of your total daily needs.

Calories

148 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

6.73 g

100 grams of Milkfish Fish have 6.73 gr of total fat, the 10% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

52 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

1.66 g

100 grams of Milkfish Fish contain the8 of your total daily needs saturated fat, exactly 1.66 grams.

Monounsaturated fatty acids

2.58 g

Polyunsaturated fatty acids

1.84 g

Data Facts Table of Milkfish Fish

  per 100gr Daily value
NUTRIENTS
Energy 148 kcal 7 %
Total fat 6.73 g 10 %
Carbohydrates 0 gr 0 %
Cholesterol 52 mg 17 %
Sodium 72 mg 5 %
Water 70.85 mg 70.9 %
Protein 20.53 g 41 %
VITAMINS
Vitamin A 100 IU 3 %
Vitamin B-6 - -
Vitamin B-12   3.4 mg 57 %
Vitamin C - -
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.01 µg 1 %
Vitamin B-2 0.05 mg 3 %
Vitamin B-3 6.44 mg 32 %
Vitamin B-5 0.75 mg 8 %
Vitamin B-9 16 mg 4 %
MINERALS
Calcium 51 mg 5 %
Iron 0.32 mg 2 %
Potassium 292 mg 6 %
Phosphorus 162 mg 16 %
Sodium 72 mg 5 %
Zinc 0.82 mg 5 %
Copper 0.03 mg 2 %
Fluorine - -
Manganese 0.02 mg 1 %
Selenium 12.6 µg 18 %