{"data":{"name":"Flying fish","slug":"flying-fish","scientific_name":"Cypselurus oligolepis","alternate_names":["Bulador\/Borador"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Flying fish (usually dried, salted, or cooked). It\u2019s a lean source of protein, typically eaten as ulam or as a topping\/ingredient.","common_uses_philippines":["Tuyo (dried salted fish)","Daing na bangus","Ginataang isda","Sinigang na isda","Grilled fish with bagoong","Tinapa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":62},"nutrition_per_100g":{"calories_kcal":86,"protein_g":21,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":85,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":45,"cholesterol_mg":17,"iron_mg":0.5,"monounsaturated_fat_g":0.02,"phosphorus_mg":213,"polyunsaturated_fat_g":0.06,"total_ash_g":1.3,"unsaturated_fat_g":0.08,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.06,"vitamin_b3_mg":5.6,"vitamin_c_mg":0,"water_g":77.5},"serving_suggestions":[],"health_notes":{"summary":"Flying fish provides protein to help build and maintain muscles and keep you feeling full after meals. It has very low carbohydrates and no sugar, which fits well with balanced Filipino meals. It also has some cholesterol and sodium (about 85 mg per 100 g), so if the fish is salted or processed, it\u2019s best to watch how often and how much you take\u2014especially if you\u2019re mindful of blood pressure. The good part: it\u2019s low in total fat (about 0.2 g) with a small amount of saturated fat.","healthier_tips":["Pair it with 1\u20132 cups of non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a sensible portion of rice or root crops.","If it\u2019s dried\/salted, rinse briefly and avoid adding extra salt. Use it as a flavoring or side ulam rather than the main portion every day.","For your daily pattern, aim for 1 palm-sized serving of fish protein per meal, then add snacks like fruit or yogurt if you need extra energy.","Rotate with other protein sources (chicken, eggs, tofu, beans) to keep your nutrients varied."]},"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\/flying-fish?agent=true"}}}