{"data":{"name":"Flatfish\/Brill, rough-scaled, dried","slug":"flatfishbrill-rough-scaled-dried","scientific_name":"N\/A","alternate_names":["Dapa","tuyo"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Dried flatfish\/brill (rough-scaled) \u2014 a salty, protein-rich dried fish. It\u2019s usually eaten as a viand or added to meals (often with rice or vegetables).","common_uses_philippines":["Tuyo (dried sardines) with rice","Daing na bangus","Dried fish sinigang","Ginataang dried fish","Pinakbet with dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":74},"nutrition_per_100g":{"calories_kcal":266,"protein_g":54.7,"fat_g":1.4,"saturated_fat_g":0.32,"carbohydrates_g":8.7,"fiber_g":0,"sugars_g":0,"sodium_mg":8627,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":371,"iron_mg":3.6,"monounsaturated_fat_g":0.39,"phosphorus_mg":530,"polyunsaturated_fat_g":0.27,"retinol_activity_equivalent_ug":45,"total_ash_g":13.4,"unsaturated_fat_g":0.66,"vitamin_a_ug":45,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.05,"vitamin_b3_mg":17.9,"vitamin_c_mg":0,"water_g":21.8},"serving_suggestions":[],"health_notes":{"summary":"This food is a good source of protein (helps build and maintain body tissues) and it has very low sugar. It also has some healthy fats, but it can include saturated fat (0.320 g per 100 g). The bigger thing to watch is sodium (8627 mg per 100 g) because dried fish is naturally salty\u2014too much sodium can affect blood pressure over time. Since it also has some carbohydrates (8.7 g) but no fiber, it works best when paired with vegetables and\/or fruits for better meal balance.","healthier_tips":["Portion: keep it to a small serving (e.g., a few tablespoons to about 1\/4\u20131\/3 cup cooked, depending on how it\u2019s prepared) especially if you eat it with rice.","Soak to reduce salt: if the fish is very salty, soak in water for a short time, then drain before cooking.","Balance your plate: pair with non-starchy vegetables (like kangkong, pechay, ampalaya, okra) and add a source of fiber (like a side salad or fruit) so your meal is more filling.","Frequency: enjoy it regularly but not every day\u2014rotate with other protein sources (fresh fish, eggs, tofu, chicken) across your 3 meals and 1\u20132 snacks.","Cooking style: go easy on added salty sauces (toyo, patis, bagoong) when using dried fish."]},"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\/flatfishbrill-rough-scaled-dried?agent=true"}}}