{"data":{"name":"Catfish, saltwater, dried","slug":"catfish-saltwater-dried","scientific_name":"N\/A","alternate_names":["Kanduli","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Dried saltwater catfish (a protein-packed, salty dried fish).","common_uses_philippines":["Tinapa","Daing na bangus","Tuyo with rice","Ginataang dried fish","Sinangag with dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":56},"nutrition_per_100g":{"calories_kcal":201,"protein_g":43.9,"fat_g":2.8,"saturated_fat_g":0.72,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6807,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":147,"cholesterol_mg":58,"iron_mg":4.2,"monounsaturated_fat_g":0.84,"phosphorus_mg":324,"polyunsaturated_fat_g":0.86,"retinol_activity_equivalent_ug":405,"total_ash_g":15,"unsaturated_fat_g":1.7,"vitamin_a_ug":405,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.06,"vitamin_b3_mg":2.4,"vitamin_c_mg":0,"water_g":38.3},"serving_suggestions":[],"health_notes":{"summary":"This food is mainly protein, which helps your body build and repair tissues and supports steady energy across your 3 meals plus 1\u20132 snacks a day. It also has cholesterol (58 mg per 100 g) and fat (2.8 g total; 0.72 g saturated). The bigger thing to watch is sodium: it\u2019s very high (6807 mg per 100 g), which can add up quickly if you eat it often or in large portions. Enjoying it in the right amount helps you get the benefits of protein while keeping your overall salt intake in check.","healthier_tips":["Use it as a flavoring or \u201culam\u201d in a small portion (for example, a few tablespoons to a palm-sized serving), especially if you eat it with rice.","Soak and rinse dried fish before cooking to reduce saltiness, then taste the dish before adding more salt.","Pair with non-starchy vegetables (e.g., kangkong, pechay, okra, tomatoes) and a good source of fiber to balance your meal.","Balance your day: if you have dried fish at lunch, choose lower-sodium snacks\/dishes for the rest of the day.","Keep frequency reasonable\u2014aim for variety in your protein sources (fish, chicken, eggs, tofu, beans)."]},"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-saltwater-dried?agent=true"}}}