{"data":{"name":"Egg mass, sea hare","slug":"egg-mass-sea-hare","scientific_name":"Dolabella auricularia","alternate_names":["Lukot"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Sea hare egg mass (an egg-like mass from sea hare), eaten as a seafood ingredient. It\u2019s mainly used as a protein-rich topping or side in some coastal dishes.","common_uses_philippines":["Sea hare egg mass with garlic and vinegar","ginisang seafood (with sea hare)","seafood sinigang","seafood kinilaw-style (cooked\/served safely)","arroz caldo with seafood topping"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":17,"protein_g":2.4,"fat_g":0.2,"saturated_fat_g":null,"carbohydrates_g":1.3,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":125,"calcium_mg":180,"cholesterol_mg":0,"iron_mg":0.1,"phosphorus_mg":6,"retinol_activity_equivalent_ug":10,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":95.5},"serving_suggestions":[],"health_notes":{"summary":"Sea hare egg mass is a low-calorie food (about 17 kcal per 100 g) and provides protein to support body repair and muscle maintenance. It also has very low fat and low cholesterol, which can help keep meals lighter. Since it still has a small amount of carbohydrates (about 1.3 g per 100 g), it can fit well alongside rice or other carbs without making the meal too heavy. Practical note: because it\u2019s seafood, it\u2019s best to ensure it\u2019s fresh, properly cleaned, and cooked well to enjoy it safely.","healthier_tips":["Pair it with fiber-rich vegetables (e.g., kangkong, pechay, talong) to make your meal more filling.","For a balanced day (3 meals + 1\u20132 snacks), use it as a protein side rather than the only main\u2014combine with rice and veggies.","Watch the overall salt if it\u2019s prepared as a salty dish (like ginisang or with bagoong\/seasoning).","If you\u2019re having it as a snack, keep the portion small and add fruit or veggies on the side."]},"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\/egg-mass-sea-hare?agent=true"}}}