{"data":{"name":"Anchovy, long-jawed, w\/o head","slug":"anchovy-long-jawed-wo-head","scientific_name":"Stolephorus commersonnii","alternate_names":["Dilis","walang ulo"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Anchovies (long-jawed, without head). These are small, salty fish used as a protein topping or ingredient\u2014often cooked, saut\u00e9ed, or added to sauces.","common_uses_philippines":["Bagoong (anchovy-based)","Ginataang anchovies","Saut\u00e9ed anchovies (dilis) with garlic","Anchovy omelet","Pinakbet with bagoong","Anchovy rice topping"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":129,"protein_g":19.9,"fat_g":5.5,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":148,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":501,"iron_mg":1,"phosphorus_mg":291,"retinol_activity_equivalent_ug":105,"total_ash_g":2.9,"vitamin_a_ug":105,"vitamin_b1_mg":0,"vitamin_b2_mg":0.07,"vitamin_b3_mg":2.7,"vitamin_c_mg":0,"water_g":71.7},"serving_suggestions":[{"label":"1\/3 cup","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Anchovies are a good protein source (about 5.5 g fat per 100 g and 0 g carbs), which helps keep you full and supports muscle maintenance. They also add important minerals, but they\u2019re relatively high in sodium (about 148 mg per 100 g). If you eat them often or with other salty ingredients (like bagoong, soy sauce, or instant seasoning), sodium can add up\u2014so it helps to balance them with less salty dishes and plenty of water.","healthier_tips":["Use anchovies as a flavor booster: start with a small portion (e.g., 1\u20132 tablespoons cooked) then add more only if needed.","Pair with fiber-rich sides like vegetables, atchara (not too salty), or a serving of brown rice\/half rice to balance the meal.","For dishes like ginisa or saut\u00e9ed anchovies, consider using less added salt and taste first.","If you\u2019re having anchovies as a snack or frequent topping, keep it to 1\u20132 times per week and vary your protein sources (fish, chicken, eggs, tofu)."]},"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-wo-head?agent=true"}}}