Milkfish · Chanos chanos

Fish, milkfish, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods

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2 forms & preparations

Fish, milkfish, cooked, dry heat Fish, milkfish, raw

Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, milkfish, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

148 kcal Calories

41%

20.5 g Protein

0.0 g Carbs

6.7 g Fat

Very good nutrient density 38/100

How many beneficial nutrients Fish, milkfish, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, milkfish, raw come from — the split across carbs, fat & protein.

148 kcal / serving

42% from fat

Carbs 0%

0.0 g per serving
Fat 42%

6.7 g per serving
Protein 58%

20.5 g per serving

What Fish, milkfish, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12142% Protein41% Niacin (B3)40% Vitamin B625% Selenium23% Pantothenic Acid (B5)15% Phosphorus13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	0.0 g	0%
Dietary Fiber	0.0 g	0%

Fats & Fatty Acids	Amount	% DV
Total Fat	6.7 g	9%
Saturated Fat	1.7 g	8%
Monounsaturated Fat	2.6 g	—
Polyunsaturated Fat	1.8 g	—

Protein & Amino Acids	Amount	% DV
Protein	20.5 g	41%
Histidine	604.0 mg	—
Isoleucine	946.0 mg	—
Leucine	1,669.0 mg	—
Lysine	1,886.0 mg	—
Methionine	608.0 mg	—
Phenylalanine	802.0 mg	—
Threonine	900.0 mg	—
Tryptophan	230.0 mg	—
Valine	1,058.0 mg	—
Alanine	1,242.0 mg	—
Arginine	1,229.0 mg	—
Aspartic Acid	2,102.0 mg	—
Cystine	220.0 mg	—
Glutamic Acid	3,065.0 mg	—
Glycine	986.0 mg	—
Proline	726.0 mg	—
Serine	838.0 mg	—
Tyrosine	693.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	30.0 mcg	3%
Vitamin C	0.0 mg	0%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	1%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	6.4 mg	40%
Vitamin B6	0.4 mg	25%
Folate (B9)	16.0 mcg	4%
Vitamin B12	3.4 mcg	142%
Pantothenic Acid (B5)	0.8 mg	15%

Minerals	Amount	% DV
Calcium	51.0 mg	4%
Iron	0.3 mg	2%
Magnesium	30.0 mg	7%
Phosphorus	162.0 mg	13%
Potassium	292.0 mg	6%
Sodium	72.0 mg	3%
Zinc	0.8 mg	7%
Copper	0.0 mg	4%
Manganese	0.0 mg	1%
Selenium	12.6 mcg	23%

Sterols	Amount	% DV
Cholesterol	52.0 mg	17%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.1 g	—

About Fish, milkfish, raw

The milkfish (Chanos chanos) is a sleek, silvery saltwater fish of the tropical Pacific and Indian Oceans and one of the most important farmed food fish in Southeast Asia, where it is the national fish of the Philippines, known there as bangus. It has firm, white, mildly sweet flesh that is moist and flavorful, though it is famously full of fine bones. Milkfish is a good source of quality protein along with heart-healthy omega-3 fatty acids, vitamin B12, and selenium.

A staple of Filipino and Indonesian cooking, it is grilled, fried, smoked, simmered in the sour soup sinigang, or marinated in vinegar and garlic for the dish known as daing, and deboned milkfish is widely sold for convenience. Choose fish with bright eyes, firm flesh, and a clean, fresh smell, and keep milkfish well chilled, cooking it within a day or two or freezing it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, milkfish, raw?

There are 148 calories in 100 g of Fish, milkfish, raw, or about 126 calories in 3 oz (85 g).

How much protein is in Fish, milkfish, raw?

Fish, milkfish, raw contains 20.5 g of protein per 100 g.

How many carbs are in Fish, milkfish, raw?

Fish, milkfish, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, milkfish, raw?

Fish, milkfish, raw provides 6.7 g of total fat per 100 g.

What is Fish, milkfish, raw a good source of?

Fish, milkfish, raw is an excellent source of Vitamin B12 (142% DV), Protein (41% DV), Niacin (B3) (40% DV), Vitamin B6 (25% DV) and Selenium (23% DV) and a good source of Pantothenic Acid (B5) and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.