{"data":{"name":"Fish paste, balatohan","slug":"fish-paste-balatohan","scientific_name":"N\/A","alternate_names":["Bagoong balatohan"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Fish paste, balatohan (often used as a spread or filling). It\u2019s made from fish that\u2019s processed into a paste, then typically seasoned and packed with salt.","common_uses_philippines":["Tinapa with rice","fish paste sandwich","ensaymada with fish paste filling","arroz caldo with fish paste topping","lumpia filling with fish paste"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":162,"protein_g":8.1,"fat_g":3.2,"saturated_fat_g":0.77,"carbohydrates_g":25.1,"fiber_g":0,"sugars_g":1.4,"sodium_mg":5261,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":1770,"cholesterol_mg":165,"iron_mg":11.9,"monounsaturated_fat_g":0.13,"phosphorus_mg":439,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":43,"total_ash_g":32.8,"unsaturated_fat_g":0.13,"vitamin_a_ug":42,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.32,"vitamin_b3_mg":1.3,"vitamin_c_mg":0,"water_g":30.8},"serving_suggestions":[],"health_notes":{"summary":"This food can help you meet your protein needs, which supports growth, repair, and staying full between meals. However, it\u2019s also high in sodium (about 5,261 mg per 100 g) and has cholesterol (about 165 mg) and saturated fat (about 0.77 g). Too much sodium can make it harder to manage blood pressure, so portion and frequency matter\u2014especially if you already eat other salty items in the day. The carbohydrates are also present (about 25.1 g), so pairing it with fiber-rich foods helps balance the meal.","healthier_tips":["Use it as a small serving (for example, a few tablespoons) rather than a full meal base.","Pair with non-starchy vegetables (like lettuce, cucumber, tomatoes, or kangkong) and\/or whole grains (brown rice, oats, or whole wheat) to add fiber.","Balance your day: if you eat this for lunch, choose lower-sodium snacks (fruit, yogurt, unsalted nuts) for your 1\u20132 snacks.","Watch added salt: avoid pairing with other very salty viands (like bagoong, salted eggs, or instant noodles).","For better frequency, think of it as an occasional protein topping\/spread within your 3 meals."]},"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\/fish-paste-balatohan?agent=true"}}}