{"data":{"name":"Croaker, plain, dried","slug":"croaker-plain-dried","scientific_name":"N\/A","alternate_names":["Alakaak","daing"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Croaker, plain, dried (often sold as dried fish). It\u2019s a protein-rich food made by drying croaker fish, usually without added flavors.","common_uses_philippines":["Tuyo (dried fish)","Bagoong rice with dried fish","Sinangag with dried fish","Ginataang dried fish","Dried fish with garlic and vinegar"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":59},"nutrition_per_100g":{"calories_kcal":201,"protein_g":41.9,"fat_g":3.7,"saturated_fat_g":0.83,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":7071,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":301,"iron_mg":2.8,"monounsaturated_fat_g":0.79,"phosphorus_mg":267,"polyunsaturated_fat_g":0.93,"retinol_activity_equivalent_ug":55,"total_ash_g":18.5,"unsaturated_fat_g":1.72,"vitamin_a_ug":55,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_mg":4.3,"vitamin_c_mg":0,"water_g":35.9},"serving_suggestions":[{"label":"1 piece","weight_g":3.12,"volume_ml":null}],"health_notes":{"summary":"Dried croaker is a good source of protein, which helps build and repair body tissues and keeps you feeling full between meals. It also has some fat, including saturated fat. The bigger health point here is sodium: dried fish can be very high in salt (about 7071 mg per 100 g), so frequent or big servings may push your daily sodium too high\u2014this matters for blood pressure and heart health. With that in mind, it can fit well in your day when portions are reasonable and paired with balanced meals.","healthier_tips":["Portion first: keep servings small (for example, about 1\u20132 tablespoons of dried fish flakes per meal, depending on your other ulam and rice).","Soak and rinse: soak in water for 10\u201320 minutes, then rinse and drain to help reduce some salt.","Pair with fiber: combine with lots of non-starchy veggies (e.g., kangkong, pechay, okra) and\/or a side of ensaladang gulay to balance the meal.","Balance the day: since you\u2019ll have 3 full meals plus 1\u20132 snacks, don\u2019t make dried fish the main salty item at every meal\u2014rotate with other proteins like eggs, tofu, or fresh fish.","Watch the \u201csauce\u201d: if you\u2019re cooking it with patis, toyo, or bagoong, use less since sodium can add up quickly."]},"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\/croaker-plain-dried?agent=true"}}}