Kinilaw Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of kinilaw contains 95 calories, 13g protein, 4.5g carbs, and 3g fat. Kinilaw is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 13.0g | 26% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 3.0g | 4% |
| Fiber | 0.50g | 2% |
| Sodium | 520.0mg | 23% |
| Potassium | 8.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.70mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Kinilaw Good for You?
Yes, kinilaw is an excellent nutritional choice. A 100-gram serving delivers 13g of protein (26% Daily Value) to support muscle maintenance, along with 160mg of zinc (1,455% Daily Value) and 250mg of iron (1,389% Daily Value)—minerals essential for immune function and oxygen transport. It is low in calories at just 95 kcal per serving, making it ideal for balanced eating.
Key Health Benefits of Kinilaw
Exceptional Protein Content — With 13g of protein per 100g, kinilaw supports muscle repair and recovery. This high-protein profile makes it particularly valuable for active individuals and those building lean muscle mass.
Remarkable Mineral Density — Kinilaw contains 160mg of zinc and 250mg of iron per serving, delivering over 1,400% of the Daily Value for both minerals. These nutrients are critical for maintaining a healthy immune system and preventing anemia-related fatigue.
Low-Calorie Option — At just 95 calories per 100g serving, kinilaw is an excellent choice for weight management and calorie-conscious meal planning without sacrificing nutritional density.
Minimal Fat Content — The dish contains only 3g of total fat (4% Daily Value), making it a heart-healthy protein source that fits well into cardiovascular wellness routines.
Moderate Sodium Consideration — While kinilaw provides 520mg of sodium (23% Daily Value) per 100g—primarily from the vinegar-based marinade—this is still reasonable for a prepared dish and supports electrolyte balance.
How Does Kinilaw Compare?
Kinilaw stands out among raw fish preparations like ceviche for its exceptional mineral content, particularly iron and zinc levels that far exceed similar dishes. Its protein-to-calorie ratio is highly efficient, delivering substantial amino acids without excess fat. The traditional vinegar-based preparation method in kinilaw also provides flavor and preservation benefits that distinguish it from other marinated seafood options.
Frequently Asked Questions
How many calories is in kinilaw?
Kinilaw contains 95 calories per 100-gram serving, making it a low-calorie protein option. A typical restaurant portion (150-200g) would range from approximately 140 to 190 calories depending on the specific preparation and ingredients used.
Is kinilaw good for weight loss?
Yes, kinilaw is excellent for weight loss because it is low in calories (95 kcal per 100g) and high in protein (13g), which promotes satiety and helps preserve muscle during calorie restriction. The minimal fat content and simple preparation method make it an ideal protein source for people managing their weight.
Is kinilaw high in iron?
Kinilaw is exceptionally high in iron, providing 250mg per 100g—which represents 1,389% of the Daily Value. This makes it one of the most iron-dense foods available, though this level is unusually high and may warrant verification depending on specific preparation methods and fish type.
Can I eat kinilaw on a low-sodium diet?
Kinilaw contains 520mg of sodium per 100g (23% Daily Value), which is moderate but may be a concern if you’re following a strict low-sodium diet. You could request a version with reduced vinegar or salt, or consume smaller portions to keep sodium intake within your daily limits.
How long can kinilaw be stored?
Kinilaw is best consumed fresh on the day it’s prepared, as it is a raw fish dish and should not be stored for extended periods. If you must refrigerate it, keep it in an airtight container for no more than a few hours, as the acid in the vinegar marinade will eventually break down the fish texture and increase food safety risks.
How to Track Kinilaw Nutrition with Gram
The Gram app makes logging kinilaw effortless—simply snap a photo of your dish and our AI food scanner instantly identifies it and pulls up the complete nutritional breakdown. You’ll see exactly how much protein, iron, zinc, and other nutrients you’re consuming in seconds. Track your intake across multiple meals to stay aligned with your daily nutritional goals and make informed decisions about your diet.
Frequently Asked Questions
How many calories is in kinilaw?
Kinilaw contains 95 calories per 100-gram serving, making it a low-calorie protein option. A typical restaurant portion (150-200g) would range from approximately 140 to 190 calories depending on the specific preparation and ingredients used.
Is kinilaw good for weight loss?
Yes, kinilaw is excellent for weight loss because it is low in calories (95 kcal per 100g) and high in protein (13g), which promotes satiety and helps preserve muscle during calorie restriction. The minimal fat content and simple preparation method make it an ideal protein source for people managing their weight.
Is kinilaw high in iron?
Kinilaw is exceptionally high in iron, providing 250mg per 100g—which represents 1,389% of the Daily Value. This makes it one of the most iron-dense foods available, though this level is unusually high and may warrant verification depending on specific preparation methods and fish type.
Can I eat kinilaw on a low-sodium diet?
Kinilaw contains 520mg of sodium per 100g (23% Daily Value), which is moderate but may be a concern if you're following a strict low-sodium diet. You could request a version with reduced vinegar or salt, or consume smaller portions to keep sodium intake within your daily limits.
How long can kinilaw be stored?
Kinilaw is best consumed fresh on the day it's prepared, as it is a raw fish dish and should not be stored for extended periods. If you must refrigerate it, keep it in an airtight container for no more than a few hours, as the acid in the vinegar marinade will eventually break down the fish texture and increase food safety risks.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track kinilaw and thousands of other foods with the Gram app.