{"data":{"name":"Crab, mud\/mangrove, w\/o fat, boiled","slug":"crab-mudmangrove-wo-fat-boiled","scientific_name":"Scylla serrata","alternate_names":["Alimango laman","nilaga\/Alimango\/Rasa\/Alama\/Han-it\/Kinis"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Boiled crab (mud\/mangrove crab) without added fat. It\u2019s a protein-rich seafood dish, usually cooked by boiling and eaten as-is or with a simple sauce.","common_uses_philippines":["Crab sinigang","crab curry","boiled crab with vinegar and calamansi","ginataang crab","crab with garlic and butter (use less butter)","crab lumpia filling"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":32},"nutrition_per_100g":{"calories_kcal":88,"protein_g":17.6,"fat_g":1.9,"saturated_fat_g":0.52,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":326,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":279,"iron_mg":1.7,"monounsaturated_fat_g":0.33,"phosphorus_mg":184,"polyunsaturated_fat_g":0.66,"retinol_activity_equivalent_ug":60,"total_ash_g":2.3,"unsaturated_fat_g":0.99,"vitamin_a_ug":60,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.36,"vitamin_b3_mg":1.6,"vitamin_c_mg":0,"water_g":78.2},"serving_suggestions":[{"label":"1\/2 piece of","weight_g":50,"volume_ml":null}],"health_notes":{"summary":"Crab is a great choice for building and repairing body tissues because it\u2019s high in protein (about 88 kcal per 100 g). It also provides some healthy minerals, but it can be higher in sodium (about 326 mg per 100 g), so it\u2019s best to keep the seasoning\/sauce portion reasonable. It has some fat (about 1.9 g), including saturated fat (about 0.52 g), so pairing it with plenty of vegetables and choosing lighter sides helps keep meals balanced. Since it\u2019s naturally low in carbs (0 g), it fits well into a meal plan with rice or other carbs in the right portion.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, use boiled crab as your main protein at lunch or dinner.","Keep sauce\/seasoning light (especially salty dips). If you\u2019re using bagoong or salty broth, use smaller amounts.","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a moderate serving of rice or root crops.","Watch portion: aim for a serving size that fits your meal (e.g., around 1 palm-sized portion of crab meat per meal, then fill the rest with vegetables and a measured carb).","Balance the day: if you had salty food at lunch, choose a lighter snack next (like fruit or unsweetened yogurt)."]},"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\/crab-mudmangrove-wo-fat-boiled?agent=true"}}}