{"data":{"name":"Catfish, freshwater","slug":"catfish-freshwater","scientific_name":"Clarias batrachus","alternate_names":["Hito\/pantat\/paltat"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Catfish (freshwater), a lean fish protein. For every 100g, it has about 80 kcal and is naturally low in carbs and fiber.","common_uses_philippines":["Sinigang na isda (catfish)","Grilled catfish (inihaw na hito)","Hito sa gata (with coconut milk)","Kinilaw na isda (with vinegar and citrus)","Fried hito (prito ng hito)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":70},"nutrition_per_100g":{"calories_kcal":80,"protein_g":18.7,"fat_g":0.6,"saturated_fat_g":0.14,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":63,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":46,"cholesterol_mg":35,"food_type_g":1,"iron_mg":0.3,"monounsaturated_fat_g":0.31,"phosphorus_mg":166,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":190,"total_ash_g":1.1,"unsaturated_fat_g":0.32,"vitamin_a_ug":190,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_from_tryptophan_mg":1.8,"vitamin_b3_mg":2.5,"vitamin_c_mg":0,"water_g":79.6},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Catfish helps support muscle and keeps you full because it\u2019s a protein food. It also has cholesterol (about 35mg per 100g) and some saturated fat (about 0.14g), so it\u2019s best to pair it with lots of vegetables and use cooking methods that don\u2019t add too much oil. Sodium is relatively low (about 63mg per 100g), which is helpful if you\u2019re mindful of salt in everyday meals.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, include catfish in meals (e.g., lunch or dinner) as your main protein.","Choose grilled, steamed, or sinigang-style over deep-fried. If you fry, keep the portion smaller and avoid frequent frying.","Pair with non-starchy vegetables (like kangkong, pechay, okra, or talong) and a sensible serving of rice or root crops.","If using bagoong, patis, or salty sauces, go easy on the amount to keep sodium in check."]},"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?agent=true"}}}