{"data":{"name":"Anchovy, long-jawed, whole","slug":"anchovy-long-jawed-whole","scientific_name":"Stolephorus commersonnii","alternate_names":["Dilis","buo\/Bolinao\/Tuwakang\/Bawdnon"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Anchovy (whole), a small fish often used in Filipino cooking like bagoong, ginisang anchovy, or as a salty topping.","common_uses_philippines":["Ginisang anchovy with garlic and tomatoes","Anchovy with bagoong rice topping","Bagoong (fermented anchovy) with vegetables","Tinapa (smoked fish) with rice","Kare-kare with bagoong or shrimp paste"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":69,"protein_g":14.1,"fat_g":1.4,"saturated_fat_g":0.53,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":120,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":752,"cholesterol_mg":78,"food_type_g":1,"iron_mg":1.2,"monounsaturated_fat_g":0.37,"phosphorus_mg":482,"polyunsaturated_fat_g":0.36,"retinol_activity_equivalent_ug":65,"total_ash_g":2.8,"unsaturated_fat_g":0.73,"vitamin_a_ug":65,"vitamin_b1_mg":0,"vitamin_b2_mg":0.12,"vitamin_b3_from_tryptophan_mg":1.4,"vitamin_b3_mg":1.9,"vitamin_c_mg":0,"water_g":79.8},"serving_suggestions":[{"label":"1\/3 cup","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Anchovy is a good protein source and also provides healthy fats. In your body, protein helps build and maintain muscles, which supports your daily activities. It also contains cholesterol and saturated fat, and it can be high in sodium (120 mg per 100 g). Sodium is useful for taste, but too much too often can affect blood pressure for some people\u2014so pairing it with fresh, less salty foods and keeping portions right helps you get the benefits without overdoing the salt.","healthier_tips":["For meals: use anchovy as a flavoring or side protein (about 1\u20132 tablespoons cooked or a small serving), then fill the rest of your plate with rice\/vegetables and other protein sources if needed.","Balance the sodium: pair with fresh vegetables (e.g., kangkong, pechay, tomatoes, cucumber) and add acid like calamansi or vinegar to boost flavor without extra salt.","If you\u2019re having it with salty condiments (bagoong, patis, soy sauce), reduce one of the salty items to keep your day\u2019s sodium more reasonable.","For snacks: if you eat anchovy-based spreads, keep it small and combine with fruit or unsalted nuts instead of more salty snacks."]},"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-long-jawed-whole?agent=true"}}}