Milkfish Belly Tinola
Milkfish Belly Tinola is a classic Filipino soup featuring the rich, fatty belly of milkfish (bangus) simmered with green papaya or chayote, leafy greens like malunggay or chili leaves, and a ginger-onion-garlic broth. It is a beloved comfort food from the Philippines, known for its light yet flavorful and nourishing broth.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein and healthy fats, particularly omega-3s from the milkfish belly. It is relatively low in carbohydrates and provides a moderate calorie count, typically around 250-350 kcal per serving, depending on the cut of fish and amount of oil used.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 25 g |
| Carbs | 8 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Omega-3 Fatty Acids | 1.2 g |
| Vitamin B12 | 4.5 µg |
| Selenium | 35 µg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Vitamin C | 15 mg |
| Iron | 2.5 mg |
| Niacin (B3) | 8 mg |
Per 1 bowl (about 300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Tinola is a quintessential Filipino home-cooked meal often served for family dinners or to new mothers for nourishment. Nutritionally, using the milkfish belly is unique as it provides a richer, more succulent version of the traditionally lean fish soup, boosting its healthy fat and calorie content.
