{"data":{"name":"Anchovy fry omelet, prep, w\/ MLP","slug":"anchovy-fry-omelet-prep-w-mlp","scientific_name":"N\/A","alternate_names":["Dulong omelet w\/ MLP"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Anchovy fry omelet (about 100 g): a protein-rich omelet made with eggs and fried anchovies. It\u2019s usually salty and flavorful because the anchovies add a lot of sodium.","common_uses_philippines":["Tortang talong","Omelet with ham\/cheese","Baked\/Steamed fish with tomato salsa","Daing na bangus","Adobong pusit","Sardinas omelet"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":186,"protein_g":13.1,"fat_g":12.8,"saturated_fat_g":8.1,"carbohydrates_g":4.5,"fiber_g":1.1,"sugars_g":0.6,"sodium_mg":213,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1082,"calcium_mg":284,"cholesterol_mg":81,"iron_mg":1.4,"monounsaturated_fat_g":1.2,"phosphorus_mg":346,"polyunsaturated_fat_g":0.5,"retinol_activity_equivalent_ug":399,"total_ash_g":2,"unsaturated_fat_g":1.7,"vitamin_a_ug":309,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.16,"vitamin_b3_mg":1.6,"vitamin_c_mg":8,"water_g":67.6},"serving_suggestions":[],"health_notes":{"summary":"This dish can help you meet your daily protein needs (eggs + anchovies) for muscle repair and keeping you full between meals. It also provides some fiber (about 1.1 g) and small carbs (about 4.5 g), which makes it a good option for a balanced meal or snack. At the same time, it\u2019s higher in saturated fat (about 8.1 g) and cholesterol (about 81 mg), and it\u2019s also relatively high in sodium (about 213 mg). For heart health and overall balance, it\u2019s best to enjoy it in reasonable portions and not every day\u2014especially if you also eat other salty or processed foods in the same day.","healthier_tips":["Keep the portion: aim for about 1 serving (around 100 g) and pair it with non-starchy vegetables (e.g., tomatoes, lettuce, cucumber) to add volume and fiber.","Balance your day: since you\u2019re having 3 full meals plus 1\u20132 snacks, place this as part of a main meal and choose lower-salt snacks (fruit, yogurt, or unsalted nuts).","Go lighter on frying: use less oil, and if possible, choose a cooking method like shallow-fry with minimal oil or pan-cook.","Watch sodium: if the anchovies are very salty, rinse briefly and pat dry before cooking.","Add color and nutrients: include herbs\/vegetables and consider adding a side like ensalada or ginisang gulay (not too salty)."]},"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\/anchovy-fry-omelet-prep-w-mlp?agent=true"}}}