raw milkfish
Also known as: milkfish
Loading...
Also known as: milkfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, milkfish is highly nutritious. It is an excellent source of high-quality protein and heart-healthy Omega-3 fatty acids (EPA and DHA), which support brain function and cardiovascular health. It also provides essential B vitamins and minerals like selenium and phosphorus.
Milkfish is a protein-dense seafood option, providing approximately 20.5 grams of complete protein per 100-gram serving. This makes it an ideal food for muscle building, tissue repair, and maintaining overall body function.
Yes, milkfish is excellent for ketogenic and low-carb diets. It contains 0 grams of carbohydrates and provides a healthy balance of protein and fats (6.7g per 100g), making it a perfect staple for keto meal planning.
Milkfish has a mild, slightly sweet flavor and a firm yet tender texture. Because it is a relatively oily fish, it has a rich mouthfeel similar to salmon or sea bass, though its flavor is more delicate.
Milkfish is versatile and can be grilled, fried, baked, or used in soups like the Filipino 'Sinigang.' Because it contains many fine bones, it is often sold 'deboned' or stuffed (as in 'Relyenong Bangus') to make eating easier.
Milkfish is commonly used in 'kinilaw' (a Filipino dish similar to ceviche) where it is 'cooked' in vinegar and citrus. However, to avoid foodborne illness, only consume raw milkfish if it is sushi-grade and has been handled according to strict safety standards.
Milkfish can be a great addition to a weight loss diet because it is high in protein, which promotes satiety and helps preserve muscle mass. At 148 calories per 100g, it is a nutrient-dense option that keeps you full without adding excess carbs.
raw milkfish is a versatile ingredient found in cuisines around the world. With 148 calories per 100g and 20.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw milkfish with step-by-step instructions.
Browse recipes →Look for milkfish with clear, bulging eyes, bright red gills, and shiny, tightly-adhered scales. The flesh should be firm to the touch and spring back when pressed, and it should have a mild, fresh sea scent rather than a strong 'fishy' odor.
Store raw milkfish in the coldest part of your refrigerator, ideally on a bed of ice, and consume it within 1 to 2 days. For longer storage, wrap it tightly in plastic wrap or vacuum-seal it and freeze for up to 3 to 6 months.
Milkfish is notorious for having over 200 small intermuscular bones, which can make eating it difficult. Many markets sell it 'deboned' (bangus) to provide a more convenient and safer dining experience without the hassle of picking out tiny bones.