{"data":{"name":"Eel, swamp","slug":"eel-swamp","scientific_name":"Ophisternon bengalense","alternate_names":["Palos"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Swamp eel (eel), a type of fish eaten as a protein source. Per 100g, it provides about 139 kcal and around 6.9g total fat, with 1.4g saturated fat, and essentially 0g carbs and fiber.","common_uses_philippines":["Sinigang na eel","Pinangat na eel","Grilled eel (inihaw)","Eel adobo","Eel paksiw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":52},"nutrition_per_100g":{"calories_kcal":139,"protein_g":19.2,"fat_g":6.9,"saturated_fat_g":1.4,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":150,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":33,"iron_mg":1.1,"monounsaturated_fat_g":4.25,"phosphorus_mg":153,"polyunsaturated_fat_g":0.56,"retinol_activity_equivalent_ug":90,"total_ash_g":1.2,"unsaturated_fat_g":4.81,"vitamin_a_ug":90,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.15,"vitamin_b3_mg":2.1,"vitamin_c_mg":0,"water_g":72.7},"serving_suggestions":[],"health_notes":{"summary":"Eel helps you meet your daily protein needs for muscle repair and satiety, especially useful in your 3 full meals plus 1\u20132 snacks routine. It also has some fat (about 6.9g per 100g), including saturated fat (1.4g), so pairing it with plenty of vegetables and choosing lighter cooking methods can help keep your overall fat quality better. It also has sodium around 150mg per 100g, so if it\u2019s prepared with salty sauces or lots of seasoning, it\u2019s good to watch portions to support healthy blood pressure.","healthier_tips":["Choose cooking methods like grilling, steaming, or sinigang-style instead of deep-frying.","Keep the serving to about 1 palm-sized portion per meal, then fill the rest of the plate with non-starchy vegetables and a sensible amount of rice or carbs.","If using bagoong, patis, toyo, or salty broth, go easy on the sauce and balance with sour (calamansi\/vinegar) and herbs.","For snacks, balance your day: if you had eel at lunch, consider a lighter snack later (e.g., fruit or yogurt) instead of another heavy protein."]},"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\/eel-swamp?agent=true"}}}