Know what’s on your plate
Milkfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 148 kcal —
- Protein 21 g 41%
- Carbohydrate 0 g 0%
- Fat 6.7 g 9%
- Saturated fat 1.7 g 8%
- Fibre 0 g 0%
- Sodium 72 mg 3%
- Cholesterol 52 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 30 µg 3%
- Vitamin C 0 mg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 6.4 mg 40%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.42 mg 25%
- Folate (B9) 16 µg 4%
- Vitamin B12 3.4 µg 142%
Minerals
- Calcium 51 mg 4%
- Iron 0.32 mg 2%
- Magnesium 30 mg 7%
- Phosphorus 162 mg 13%
- Potassium 292 mg 6%
- Zinc 0.82 mg 7%
- Copper 0.03 mg 4%
- Manganese 0.02 mg 1%
- Selenium 12.6 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 148 | 21 g | 0 g | 6.7 g |
| 1 × oz | 85 g | 126 | 18 g | 0 g | 5.7 g |
| 2 × oz | 170 g | 252 | 35 g | 0 g | 11 g |
| ½ × oz | 42.5 g | 63 | 8.7 g | 0 g | 2.9 g |
| 3 × oz | 255 g | 377 | 52 g | 0 g | 17 g |
| 4 × oz | 340 g | 503 | 70 g | 0 g | 23 g |
Similar foods
Questions about Milkfish
How do you get the bones out of milkfish?
Milkfish has many fine pin bones. Ask for it butterflied and deboned, or run your fingers along the fillet to find the bones and pull them out with clean tweezers, working in the direction they point.
How do you cook milkfish without drying it out?
For a whole butterflied fish, brush with oil and grill over medium heat, turning once, until the flesh is opaque and flakes easily. For a thicker fillet, bake at 200 °C until cooked through; avoid leaving it on the heat once it is done.
What is daing na bangus?
Daing na bangus is milkfish split open, marinated with vinegar, garlic and salt, then fried until browned. Serve it with rice, tomatoes and a sharp dipping sauce; take care, as small bones can remain even in prepared fish.
How should you choose and store fresh milkfish?
Choose fish with firm flesh, a mild sea smell and clear, bright eyes if buying it whole. Keep it covered in the coldest part of the fridge and cook within one to two days, or freeze it promptly for longer storage.
What dishes are made with milkfish?
Inihaw na bangus is milkfish grilled, often stuffed with tomato and onion; sinigang na bangus is a sour soup with vegetables. Both are Filipino favourites, and the fish’s bones make careful eating worthwhile.
Does milkfish provide much vitamin B12?
Yes. An 85 g portion provides 2.9 µg of vitamin B12, making milkfish a source of this vitamin.
How does milkfish compare with butterfish for protein?
Milkfish has 21 g of protein per 100 g, compared with 17.3 g in butterfish. Butterfish has more fat: 8.02 g per 100 g, against 6.7 g in milkfish.
Source: USDA FoodData Central 173675 · per 100 g · carbohydrate per EU label, fibre excluded
