{"data":{"name":"Catfish, freshwater, dried","slug":"catfish-freshwater-dried","scientific_name":"N\/A","alternate_names":["Hito","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Dried freshwater catfish (dried fish). It\u2019s a protein-rich food made by drying catfish, so it\u2019s shelf-stable and usually eaten in small portions.","common_uses_philippines":["Tuyo (dried fish)","Daing na bangus","Ginataang dried fish","Pinangat na dried fish","Dried fish sinigang","Dilis with rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":65},"nutrition_per_100g":{"calories_kcal":275,"protein_g":45.6,"fat_g":10.3,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":7799,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":316,"iron_mg":3.3,"phosphorus_mg":401,"retinol_activity_equivalent_ug":85,"total_ash_g":12.3,"vitamin_a_ug":85,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.09,"vitamin_b3_mg":12.5,"vitamin_c_mg":0,"water_g":29.3},"serving_suggestions":[],"health_notes":{"summary":"Dried catfish gives you a good amount of protein to support muscle and keep you full, especially helpful for your main meals and snacks. It also has some fat, which adds flavor and helps you feel satisfied. However, it\u2019s very high in sodium (about 7,799 mg per 100 g), so eating too much can raise your salt intake\u2014something to watch if you have high blood pressure or you\u2019re trying to limit salt. Since it has zero carbs and fiber, it works best when paired with vegetables and\/or rice or root crops for balanced meals.","healthier_tips":["Keep portions small: use it as a \u201cprotein add-on\u201d (e.g., a few tablespoons) rather than the main bulk of the meal.","Soak and rinse if your dried fish is very salty, then drain well before cooking.","Balance your plate: add vegetables (like kangkong, pechay, or okra) and include a sensible serving of rice or other carbs if it\u2019s your main meal.","When cooking, go easy on added salt (fish is already salty). Use aromatics like garlic, onions, vinegar, calamansi, or spices for flavor.","For daily eating, spread it across meals\/snacks rather than having it every time."]},"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\/catfish-freshwater-dried?agent=true"}}}