{"data":{"name":"Amber fish, dried","slug":"amber-fish-dried","scientific_name":"N\/A","alternate_names":["Tonto","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Amber fish, dried (tuyo-style). It\u2019s a dried fish product that\u2019s usually eaten as a salty ulam or added to meals for extra flavor and protein.","common_uses_philippines":["Tuyo with garlic fried rice","Tuyo with bagoong and tomatoes","Tuyo with sinangag","Ginataang tuyo","Tinapa-style rice meals"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":65},"nutrition_per_100g":{"calories_kcal":275,"protein_g":57.2,"fat_g":5.1,"saturated_fat_g":1.25,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":8814,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":2227,"iron_mg":4.3,"monounsaturated_fat_g":1.94,"phosphorus_mg":902,"polyunsaturated_fat_g":1.38,"retinol_activity_equivalent_ug":135,"total_ash_g":19.1,"unsaturated_fat_g":3.32,"vitamin_a_ug":135,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.18,"vitamin_b3_mg":23.6,"vitamin_c_mg":0,"water_g":20.1},"serving_suggestions":[],"health_notes":{"summary":"Dried amber fish is a good source of protein to support muscle repair and keep you full. However, it\u2019s also high in sodium (about 8,814 mg per 100 g) and has some saturated fat (about 1.25 g per 100 g). If eaten often or in big portions, the high sodium can be a concern for blood pressure and overall heart health, especially for people who already watch their salt intake. Since it has no carbs and no fiber, it works best when paired with vegetables and fiber-rich sides (like brown rice or vegetables) to balance your meal.","healthier_tips":["Portion guide: keep it to a small serving (about 1\u20132 tablespoons to a few flakes) per meal, especially if you\u2019re having rice and other salty foods too.","Soak if needed: rinse or soak briefly in water, then drain\u2014this can help reduce some saltiness.","Pair smart: add lots of non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a fiber source (e.g., brown rice, kamote, or gulay-based ulam).","Frequency: enjoy it, but don\u2019t make it the everyday default ulam\u2014rotate with other protein options like fresh fish, eggs, tofu, or chicken.","Balance snacks\/meals: since you usually have 3 full meals plus 1\u20132 snacks, use dried fish mainly for one meal, and choose lower-salt snacks the rest of the day (like fruit or unsalted nuts)."]},"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\/amber-fish-dried?agent=true"}}}