Whole fish 100 g/day cuts CVD mortality. SRR 0.75 in 34 MAs (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g: 148 kcal, 20.5 g protein, 6.7 g fat. Log per whole fillet if the species stays consistent.
How should I track Milkfish, raw?
Milkfish, raw is high in protein. For the most accurate tracking of Milkfish, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.