{"data":{"name":"Flathead, Indian","slug":"flathead-indian","scientific_name":"Platycephalus indicus","alternate_names":["Sunog"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Flathead, Indian (fish). This is a type of fish that\u2019s naturally low in carbs and provides protein, with some healthy fats and a bit of cholesterol.","common_uses_philippines":["Sinigang na isda","Grilled fish (inihaw na isda)","Tinola na isda","Paksiw na isda","Escabeche na isda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":63},"nutrition_per_100g":{"calories_kcal":90,"protein_g":22.1,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":91,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":72,"cholesterol_mg":23,"iron_mg":0.8,"monounsaturated_fat_g":0.03,"phosphorus_mg":197,"polyunsaturated_fat_g":0.06,"retinol_activity_equivalent_ug":165,"total_ash_g":1.2,"unsaturated_fat_g":0.09,"vitamin_a_ug":165,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.04,"vitamin_b3_mg":4.3,"vitamin_c_mg":0,"water_g":76.5},"serving_suggestions":[],"health_notes":{"summary":"Fish like this can support your daily protein needs for muscle and satiety, especially when you\u2019re eating 3 full meals plus 1\u20132 snacks a day. In this serving (100g), it\u2019s low in carbohydrates and sugar, which helps keep meals balanced. It also has some fat (including saturated fat) and cholesterol, and it has sodium\u2014so it\u2019s best to pair it with plenty of vegetables and avoid making it salty (like very salted or heavily seasoned versions).","healthier_tips":["Choose cooking methods like boiled, steamed, grilled, or sinigang-style with less added salt.","Pair with non-starchy veggies (e.g., kangkong, pechay, talong, ampalaya) and a controlled portion of rice or other carbs.","For snacks, consider a lighter option (like fruit or yogurt) so your main meals stay balanced.","If you\u2019re watching sodium, go easy on patis, toyo, bagoong, and instant seasoning\u2014use herbs, calamansi, and spices for flavor."]},"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\/flathead-indian?agent=true"}}}