{"data":{"name":"Fish roe","slug":"fish-roe","scientific_name":"N\/A","alternate_names":["Isda","itlog"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Fish roe (fish eggs), usually served as a salty, rich topping or main ingredient. It\u2019s considered a protein-rich food, but it can also be high in cholesterol and sodium depending on how it\u2019s prepared.","common_uses_philippines":["Tokwa\u2019t baboy with fish roe (topping)","Sinangag with fish roe","Pasta with fish roe (Filipino-style)","Ginisang sardinas with fish roe","Fried rice with fish roe"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":123,"protein_g":17.3,"fat_g":5.6,"saturated_fat_g":1.27,"carbohydrates_g":0.9,"fiber_g":0,"sugars_g":0,"sodium_mg":120,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":56,"cholesterol_mg":326,"iron_mg":1.2,"monounsaturated_fat_g":1.45,"phosphorus_mg":209,"polyunsaturated_fat_g":2.32,"retinol_activity_equivalent_ug":100,"total_ash_g":1,"unsaturated_fat_g":3.77,"vitamin_a_ug":100,"vitamin_b1_mg":0.15,"vitamin_b2_mg":0.22,"vitamin_b3_mg":2.9,"vitamin_c_mg":0,"water_g":75.2},"serving_suggestions":[],"health_notes":{"summary":"Fish roe can help support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. It also has some healthy fats, but it\u2019s relatively higher in saturated fat and cholesterol (especially at 100g). It can also be high in sodium (about 120mg per 100g), so it\u2019s best to watch portions\u2014particularly if you\u2019re also eating other salty viands in the same day. When included in balanced meals, it can fit well as a flavorful protein choice.","healthier_tips":["Keep portions small: try 1\u20132 tablespoons or about 30\u201350g per meal, then pair with more fiber-rich sides (like vegetables or brown rice).","Balance the rest of the plate: aim for 1\/2 vegetables, 1\/4 protein, and 1\/4 rice\/starchy food.","Choose lighter pairings: go for steamed or saut\u00e9ed veggies instead of extra salty sauces.","If you\u2019re having fish roe, consider reducing other high-sodium items (like bagoong, salted fish, or instant noodles) in the same day.","For your daily pattern (3 meals + 1\u20132 snacks), use fish roe as part of a meal, not as a frequent snack."]},"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-roe?agent=true"}}}