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Cooked Milkfish

Fish, milkfish, cooked, dry heat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories190
% Daily Value
  • Total Fat 8,63 g11%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol 67 mg22%
  • Sodium 92 mg4%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber 0 g0%
  • Total Sugars —
  • Protein 26,32 g53%
  • Vitamin D —
  • Calcium 65 mg5%
  • Iron 0,41 mg2%
  • Potassium 374 mg8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Fish, milkfish, cooked contains 190 kcal calories, 26,32g protein, and 3,27µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

183kcal
  • Protein58%(105 kcal)
  • Carbs0%(0 kcal)
  • Fat42%(78 kcal)

Nutrient density

57/ 100

Meets ≥10% Daily Value for 11 of 25 nutrients

High nutrient density

Use Cooked Milkfish in your next meal plan

Melio can build a complete week of meals around Cooked Milkfish (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Finfish and Shellfish Products

High proteinLow carbLow sodiumHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio4.1 : 1
favorable
  • Cooked Milkfish has a potassium-to-sodium ratio of 4.1:1, which is considered favorable for blood-pressure support.
  • Cooked Milkfish contains more vitamin b12 per 100 g than whole cow’s milk — 3 µg vs 1 µg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

190 kcal10%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

26,32 g53%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

8,63 g11%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

92 mg4%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

374 mg8%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

65 mg5%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

38 mg9%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

208 mg17%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,41 mg2%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,05 mg10%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,04 mg5%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,03 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

16,2 µg29%
Fat detail▾
Fat detail
NutrientAmount% DV
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

67 mg22%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

33 µg4%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

33 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,02 mg1%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,07 mg5%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

8,26 mg52%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,87 mg17%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,49 mg29%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

18 µg5%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

3,27 µg136%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine2,42 g—
Leucine2,14 g—
Isoleucine1,21 g—
Valine1,36 g—
Threonine1,15 g—
Methionine0,78 g—
Phenylalanine1,03 g—
Tryptophan0,3 g—
Histidine0,78 g—
Arginine1,58 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

62,63 g—

Compare 2 USDA variants

Variants of Fish, milkfish, cooked, dry heat cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, milkfish, cooked, dry heatcurrent17199519026,308,6
Fish, milkfish, raw17367514820,506,7

Household serving sizes

g
3 oz
85 g

Frequently asked questions about Cooked Milkfish

How many calories in Cooked Milkfish?

Cooked Milkfish contains 190 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Milkfish?

Cooked Milkfish contains 67 mg cholesterol and 92 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Milkfish?

Per 100 grams, Cooked Milkfish contains 26.32 g protein, 0 g carbohydrates, and 8.63 g total fat.

Is Cooked Milkfish good for keto or low-carb?

Yes — Cooked Milkfish has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Milkfish nutrition data come from?

Nutrition data for Cooked Milkfish is sourced from USDA FoodData Central (FDC ID 171995). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cooked Milkfish

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Milkfish.

3 meal ideas using Cooked Milkfish

Starter templates matched to Cooked Milkfish's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Cooked Milkfish

    Cooked Milkfish pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Lunch

    Low-carb lunch built around cooked Milkfish

    A big leafy salad with cooked Milkfish, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with cooked Milkfish

    Roast cooked Milkfish with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 171995), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Cooked Milkfish in your next meal plan

Melio can build a complete week of meals around Cooked Milkfish (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Milkfish: 26 g Protein per 100g + recipes | План харчування