{"data":{"name":"Chicken white meat","slug":"chicken-white-meat","scientific_name":"Gallus gallus","alternate_names":["Manok laman"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Chicken white meat (lean chicken breast). It\u2019s mainly a protein food with very little carbs and fiber, and it provides some healthy nutrients like iron and B-vitamins (depending on the cut and cooking).","common_uses_philippines":["Chicken adobo","chicken tinola","inihaw na manok","chicken arroz caldo","chicken sopas"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":70},"nutrition_per_100g":{"calories_kcal":110,"protein_g":20.6,"fat_g":3.1,"saturated_fat_g":0.8,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":78,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":86,"cholesterol_mg":70,"iron_mg":1.5,"monounsaturated_fat_g":0.91,"phosphorus_mg":188,"polyunsaturated_fat_g":0.75,"retinol_activity_equivalent_ug":20,"total_ash_g":1,"unsaturated_fat_g":1.66,"vitamin_a_ug":20,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.06,"vitamin_b3_mg":6.6,"vitamin_c_mg":0,"water_g":75.3},"serving_suggestions":[{"label":"1 slice","weight_g":30,"volume_ml":null}],"health_notes":{"summary":"White meat helps you build and maintain muscles and supports fullness, which is helpful when you\u2019re aiming for 3 full meals plus 1\u20132 snacks a day. It also has lower total fat and no carbohydrates, making it a good choice for balanced meals. Cholesterol and saturated fat are present (about 70 mg cholesterol and 0.8 g saturated fat per 100 g), so it\u2019s best to keep portions right-sized and pair it with vegetables and fiber-rich sides. Sodium is also present (about 78 mg per 100 g), and can go higher if the chicken is marinated or cooked with salty sauces.","healthier_tips":["Serve about 1 palm-sized portion of chicken per meal, then add 1\u20132 cups of vegetables (or a big serving of salad\/greens).","Choose cooking methods like boiling, grilling, baking, or air-frying instead of deep-frying.","Flavor with garlic, herbs, calamansi, vinegar, pepper and use less salty sauces (soy sauce, patis, seasoning mixes).","If you\u2019re eating chicken with rice, keep rice to your usual serving and add fiber (e.g., munggo, beans, or vegetables) to balance the meal."]},"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\/chicken-white-meat?agent=true"}}}