{"data":{"name":"Croaker, smooth-scaled whiskered","slug":"croaker-smooth-scaled-whiskered","scientific_name":"Johnius dussumieri","alternate_names":["N\/A"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Croaker (smooth-scaled whiskered fish), a lean fish protein. In a 100g serving, it provides about 84 kcal with very little fat and no carbs.","common_uses_philippines":["Tinolang isda","Sinigang na isda","Grilled fish (daing-style)","Paksiw na isda","Fish sinigang sa sampalok"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":44},"nutrition_per_100g":{"calories_kcal":84,"protein_g":18.6,"fat_g":1.1,"saturated_fat_g":0.25,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":53,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":77,"iron_mg":0.6,"monounsaturated_fat_g":0.23,"phosphorus_mg":149,"polyunsaturated_fat_g":0.28,"retinol_activity_equivalent_ug":4,"total_ash_g":1.2,"unsaturated_fat_g":0.51,"vitamin_a_ug":4,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.08,"vitamin_b3_mg":3,"vitamin_c_mg":0,"water_g":79.1},"serving_suggestions":[],"health_notes":{"summary":"This fish is a good choice for everyday meals because it gives you protein to support muscle and keep you full, while keeping total fat low (about 1.1g per 100g). It also has saturated fat at around 0.25g, which is relatively small. Since it has no carbohydrates and no sugar, it fits well with balanced Filipino meals (rice + ulam + gulay). One thing to watch is sodium (about 53mg per 100g): if you cook it with salty ingredients like bagoong, patis, or lots of seasoning, the sodium can add up.","healthier_tips":["Pair with 1\u20132 servings of gulay (e.g., kangkong, talong, okra) and a sensible portion of rice for your 3 full meals.","Choose cooking methods like sinigang, nilaga, steamed, or grilled to keep added oil and salt lower.","If using patis\/bagoong, start with a smaller amount and taste as you go.","For snacks (1\u20132 per day), you can keep fish as part of meals, and use snacks like fruit or yogurt instead to balance your day."]},"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-smooth-scaled-whiskered?agent=true"}}}