{"data":{"name":"Chicken, whole, seasoned, roasted, skin and visible fat removed","slug":"chicken-whole-seasoned-roasted-skin-and-visible-fat-removed","scientific_name":"Gallus gallus","alternate_names":["Lechon manok","walang balat"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Roasted chicken (whole), seasoned, with the skin and visible fat removed.","common_uses_philippines":["Chicken adobo","roasted chicken with herbs","chicken inasal","chicken tinola","chicken curry"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":62},"nutrition_per_100g":{"calories_kcal":162,"protein_g":26.2,"fat_g":5.4,"saturated_fat_g":1.78,"carbohydrates_g":2.2,"fiber_g":0,"sugars_g":0.7,"sodium_mg":677,"potassium_mg":295},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":0,"calcium_mg":20,"capric_acid_g":0.02,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":108,"iron_mg":0.9,"lauric_acid_g":0.26,"lignoceric_acid_g":0,"linoleic_acid_g":0.64,"linolenic_acid_g":0.04,"monounsaturated_fat_g":1.54,"myristic_acid_g":0.19,"oleic_acid_g":1.54,"palmitic_acid_g":1.05,"phosphorus_mg":222,"polyunsaturated_fat_g":0.68,"retinol_activity_equivalent_ug":31,"stearic_acid_g":0.25,"total_ash_g":2.5,"unsaturated_fat_g":2.22,"vitamin_a_ug":31,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.12,"vitamin_b3_mg":12.8,"vitamin_c_mg":0,"water_g":63.7,"zinc_mg":1.8},"serving_suggestions":[],"health_notes":{"summary":"This is a good lean protein for your meals and snacks. In 100g, it has about 162 kcal and low carbs (2.2g), so it helps keep you full and supports muscle maintenance. It also provides cholesterol (108mg) and some saturated fat (1.78g), but removing the skin helps reduce the higher-fat parts. One thing to watch is sodium (677mg), especially if the chicken is heavily seasoned\u2014high-sodium meals can add up across the day.","healthier_tips":["For your 3 full meals + 1\u20132 snacks: aim for 1 palm-sized serving of chicken per meal (about 80\u2013120g cooked), then balance with 1\u20132 cups vegetables and 1\/2\u20131 cup rice or other carbs depending on your hunger and activity.","Choose lightly seasoned or rinse\/skim off excess seasoning if possible, and avoid pairing with very salty sides (e.g., salted bagoong, instant noodles).","To reduce saturated fat further, keep the habit of removing skin and visible fat.","Spread protein across the day: include chicken in lunch or dinner, and use smaller portions for snacks if you\u2019re having something like chicken-based meals.","Everything is okay in moderation\u2014the key is portion size and not letting sodium-heavy meals stack up."]},"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-whole-seasoned-roasted-skin-and-visible-fat-removed?agent=true"}}}