{"data":{"name":"Abalone","slug":"abalone","scientific_name":"Haliotis spp.","alternate_names":["Lapas\/Kapinan"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Abalone is a type of seafood (often served as a tender, flavorful shellfish) and it\u2019s commonly enjoyed as a protein dish in soups, stews, or braised meals.","common_uses_philippines":["Abalone soup","seafood sinigang","seafood arroz caldo","seafood stir-fry (abalone with vegetables)","braised abalone with vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":67},"nutrition_per_100g":{"calories_kcal":120,"protein_g":20.5,"fat_g":0.9,"saturated_fat_g":0.18,"carbohydrates_g":7.4,"fiber_g":0,"sugars_g":0,"sodium_mg":372,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":38,"cholesterol_mg":101,"iron_mg":1.5,"monounsaturated_fat_g":0.13,"phosphorus_mg":123,"polyunsaturated_fat_g":0.12,"retinol_activity_equivalent_ug":10,"total_ash_g":2.6,"unsaturated_fat_g":0.25,"vitamin_a_ug":10,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.9,"vitamin_c_mg":0,"water_g":68.6},"serving_suggestions":[{"label":"1 piece","weight_g":10,"volume_ml":null}],"health_notes":{"summary":"Abalone provides protein to help build and maintain muscles and keep you full. It also has healthy fats in small amounts, but it\u2019s relatively higher in saturated fat and cholesterol compared with leaner proteins. It contains sodium (especially when cooked with broth, sauce, or seasonings), so it\u2019s best to watch portions and how it\u2019s prepared. With carbs and sugar being low, abalone can fit well into balanced meals\u2014just pair it with vegetables and smart carb choices.","healthier_tips":["For a daily routine of 3 full meals + 1\u20132 snacks, use abalone as your protein at meals (about 60\u2013100 g cooked depending on your appetite and the rest of your plate).","Choose cooking styles that are lighter: steam, grill, or light broth instead of very salty sauces.","Balance your plate: add non-starchy vegetables (like pechay, kangkong, broccoli) and include a moderate portion of rice or noodles if you need carbs for energy.","Since it has sodium, taste the soup\/sauce first and avoid extra dipping sauces.","Keep it enjoyable and balanced: everything works best when you vary your protein sources across the week."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/abalone?agent=true"}}}