{"data":{"name":"Clam, halaan, boiled","slug":"clam-halaan-boiled","scientific_name":"Cyraeidae","alternate_names":["Halaan","nilaga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled clam (halaan) \u2014 a seafood protein served in broth or plain, usually eaten as part of a meal.","common_uses_philippines":["Sinigang na halaan","Halaan with garlic and butter","Kinilaw na halaan","Ginataang halaan","Clam soup (sopas\/sabaw na halaan)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":52},"nutrition_per_100g":{"calories_kcal":74,"protein_g":10.5,"fat_g":1.1,"saturated_fat_g":0.11,"carbohydrates_g":5.4,"fiber_g":0,"sugars_g":0,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":198,"cholesterol_mg":38,"iron_mg":8.7,"monounsaturated_fat_g":0.1,"phosphorus_mg":153,"polyunsaturated_fat_g":0.31,"retinol_activity_equivalent_ug":110,"total_ash_g":2,"unsaturated_fat_g":0.41,"vitamin_a_ug":110,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.08,"vitamin_b3_mg":1.1,"vitamin_c_mg":0,"water_g":81},"serving_suggestions":[{"label":"1\/3 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Clams are a good protein choice (about 74 kcal per 100g) that helps you feel full and supports muscle maintenance. They also provide some healthy nutrients, while keeping fat relatively low (total fat ~1.1g, saturated fat ~0.11g). Cholesterol is present (~38mg), so it\u2019s best to pair clams with plenty of vegetables and balance them with other protein sources across the week. Carbs are low (~5.4g) with no sugar and no fiber, so adding veggies or a side of whole grains can improve overall meal quality.","healthier_tips":["For your 3 meals + 1\u20132 snacks daily routine, use clams as your protein for lunch or dinner, aiming for a reasonable serving (e.g., around 1\/2 to 1 cup, depending on your appetite and other dishes).","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, squash) to add fiber and micronutrients.","If you\u2019re eating it with rice, keep the rice portion balanced and add more veggies or a lighter side like soup.","Watch salty broth or seasonings\u2014choose less-salty options when possible.","Include variety: rotate with fish, chicken, eggs, tofu, or beans so your protein sources are balanced."]},"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\/clam-halaan-boiled?agent=true"}}}