{"data":{"name":"Cavalla, banded, dried","slug":"cavalla-banded-dried","scientific_name":"N\/A","alternate_names":["Talakitok\/Maliputo","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Dried cavalla (banded dried fish). It\u2019s a protein-rich dried fish, usually eaten as a viand or topping after rehydrating or cooking.","common_uses_philippines":["Tuyo (dried fish) with rice","Daing na isda","Ginataang dried fish","Pinakbet with dried fish","Bagoong\/daing-style dried fish toppings"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":65},"nutrition_per_100g":{"calories_kcal":218,"protein_g":44.2,"fat_g":4.6,"saturated_fat_g":1.9,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6448,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":235,"cholesterol_mg":112,"iron_mg":2.2,"monounsaturated_fat_g":1.07,"phosphorus_mg":292,"polyunsaturated_fat_g":0.65,"retinol_activity_equivalent_ug":52,"total_ash_g":9.5,"unsaturated_fat_g":1.72,"vitamin_a_ug":52,"vitamin_b1_mg":0.12,"vitamin_b2_mg":0.05,"vitamin_b3_mg":10,"vitamin_c_mg":0,"water_g":41.6},"serving_suggestions":[],"health_notes":{"summary":"Dried cavalla is a good protein food, which helps keep you full and supports muscle repair\u2014useful for your daily 3 meals plus 1\u20132 snacks. However, this version is also high in sodium (about 6,448 mg per 100 g), and it has some saturated fat (1.9 g) and cholesterol (112 mg). So it\u2019s best to enjoy it in smaller portions and not every day, especially if you\u2019re watching blood pressure or heart health.","healthier_tips":["Use a smaller portion: start with about 30\u201350 g cooked per meal, then adjust based on your appetite and other viands.","Reduce salt: if the fish is very salty, soak in water for 10\u201320 minutes, then drain and cook.","Balance the plate: pair with lots of non-starchy vegetables (e.g., ampalaya, kangkong, pechay) and a reasonable serving of rice or other carbs.","Choose frequency: have dried fish a few times a week at most, and rotate with fresh fish, eggs, tofu, or chicken.","Watch snacks: if you already had dried fish at lunch, pick lighter snacks (fruit, yogurt, nuts in small amounts) instead of another salty item."]},"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\/cavalla-banded-dried?agent=true"}}}