{"data":{"name":"Clam, halaan","slug":"clam-halaan","scientific_name":"Cyraeidae","alternate_names":["Halaan\/caribuyo"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Clam (halaan) \u2014 a seafood protein usually cooked as ulam (often with garlic, onions, and broth).","common_uses_philippines":["Halaan with garlic","Sinigang na halaan","Ginataang halaan","Baked\/steamed clams with butter and herbs","Clam arroz caldo (with controlled rice portion)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":31},"nutrition_per_100g":{"calories_kcal":47,"protein_g":6.7,"fat_g":0.7,"saturated_fat_g":0.14,"carbohydrates_g":3.5,"fiber_g":0,"sugars_g":0,"sodium_mg":645,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":153,"cholesterol_mg":22,"iron_mg":7.3,"monounsaturated_fat_g":0.09,"phosphorus_mg":125,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":130,"total_ash_g":1.9,"unsaturated_fat_g":0.23,"vitamin_a_ug":130,"vitamin_b1_mg":0,"vitamin_b2_mg":0.16,"vitamin_b3_from_tryptophan_mg":0.8,"vitamin_b3_mg":1.5,"vitamin_c_mg":0,"water_g":87.2},"serving_suggestions":[{"label":"1\/3 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Clams are a good protein source to help keep you full and support muscle repair. They also provide healthy minerals (like iron and zinc, commonly found in shellfish). In this serving, you get a small amount of carbs and almost no sugar or fiber. There\u2019s also sodium (about 645 mg per 100 g) and some cholesterol, so it\u2019s best to enjoy clams in reasonable portions\u2014especially if you\u2019re watching salt or have high blood pressure. The good part: when you balance it with veggies and control the salty seasonings, clams can fit well in a daily eating routine.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, clams work best as part of your main ulam:","Portion: aim for about 1\/2 to 1 cup cooked clams (or ~100\u2013150 g) per meal, depending on your appetite and other viands.","Balance the plate: pair with non-starchy vegetables (e.g., kangkong, pechay, sayote, okra) and a sensible serving of rice.","Go lighter on salt: taste the broth first; use less patis\/soy sauce and avoid adding extra salt if the dish is already salty.","Choose cooking methods wisely: stew, saut\u00e9 with minimal oil, or steamed are great options.","Frequency: include seafood a few times a week, rotating with fish, chicken, eggs, and plant-based proteins.","Enjoy everything in moderation\u2014no food is strictly bad; the key is portion and how often."]},"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?agent=true"}}}