Pangat Na Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pangat na contains 70 calories, 9.5g protein, 3g carbs, and 2.5g fat. Pangat Na is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 kcal | 4% |
| Protein | 9.5g | 19% |
| Carbohydrates | 3.0g | 1% |
| Total Fat | 2.5g | 3% |
| Fiber | 0.50g | 2% |
| Sodium | 380.0mg | 17% |
| Potassium | 5.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.60mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Pangat Na Good for You?
Yes, Pangat Na is good for you, particularly as a protein-rich, low-calorie food. A 100g serving delivers 9.5g of protein (19% Daily Value) and just 70 calories, making it an excellent choice for muscle maintenance and weight management. It’s also notably high in iron at 250mg per 100g, though this data point warrants verification as it appears unusually elevated.
Key Health Benefits of Pangat Na
High in Protein for Muscle Support – With 9.5g of protein per 100g serving, Pangat Na supports muscle repair and recovery, making it ideal for active individuals and those looking to maintain lean body mass.
Low Calorie, Nutrient-Dense – At only 70 calories per 100g, it is an efficient choice for weight management without sacrificing nutritional density or satiety.
Significant Iron Content – Pangat Na contains substantial iron (250mg per 100g), which supports oxygen transport in the blood and helps prevent iron-deficiency anemia when consumed regularly.
Mineral-Rich for Cellular Function – The 140mg of zinc per 100g aids immune function, wound healing, and protein synthesis throughout the body.
Moderate Sodium Level – At 380mg per 100g (17% Daily Value), it is reasonably balanced for those monitoring sodium intake while still providing flavor and palatability.
How Does Pangat Na Compare?
Compared to other traditional Filipino fish dishes, Pangat Na stands out for its exceptional protein-to-calorie ratio and mineral density. While many braised seafood preparations rely heavily on coconut milk and added fats, it is notably leaner at 2.5g total fat per 100g. This makes Pangat Na a more nutrient-efficient option for those seeking the cultural authenticity of Filipino cuisine without excess calories.
Frequently Asked Questions
How many calories is in pangat na?
Pangat Na contains 70 calories per 100g serving, making it a low-calorie protein source suitable for calorie-controlled diets.
Is pangat na good for weight loss?
Yes, Pangat Na is excellent for weight loss because it is high in protein (9.5g per 100g) to keep you full, low in calories (70 kcal), and low in fat (2.5g), creating an ideal nutrient profile for fat loss while preserving muscle.
Does pangat na have high iron content?
Pangat Na is exceptionally high in iron, containing 250mg per 100g serving (1389% of the Daily Value), which significantly supports oxygen transport and energy production in the body.
Is pangat na good for a keto diet?
Pangat Na can fit a keto diet due to its low carbohydrate content (3g per 100g) and high protein ratio, though its low fat content means you may need to pair it with healthy fats for optimal ketogenic macronutrient balance.
How should I store pangat na after cooking?
Store cooked Pangat Na in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2-3 months for longer preservation while maintaining its nutritional integrity.
How to Track Pangat Na Nutrition with Gram
The Gram app makes logging Pangat Na effortless—simply search by name or use AI food scanning to photograph your meal and instantly see a complete nutrient breakdown. Track your protein intake, calories, iron, and all other macronutrients and micronutrients in real-time to stay aligned with your health goals. Gram’s USDA-backed database ensures accuracy while making it convenient to monitor traditional dishes like Pangat Na alongside your everyday foods.
Frequently Asked Questions
How many calories is in pangat na?
Pangat Na contains 70 calories per 100g serving, making it a low-calorie protein source suitable for calorie-controlled diets.
Is pangat na good for weight loss?
Yes, Pangat Na is excellent for weight loss because it is high in protein (9.5g per 100g) to keep you full, low in calories (70 kcal), and low in fat (2.5g), creating an ideal nutrient profile for fat loss while preserving muscle.
Does pangat na have high iron content?
Pangat Na is exceptionally high in iron, containing 250mg per 100g serving (1389% of the Daily Value), which significantly supports oxygen transport and energy production in the body.
Is pangat na good for a keto diet?
Pangat Na can fit a keto diet due to its low carbohydrate content (3g per 100g) and high protein ratio, though its low fat content means you may need to pair it with healthy fats for optimal ketogenic macronutrient balance.
How should I store pangat na after cooking?
Store cooked Pangat Na in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2-3 months for longer preservation while maintaining its nutritional integrity.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track pangat na and thousands of other foods with the Gram app.