{"data":{"name":"Goatfish, ochrebanded","slug":"goatfish-ochrebanded","scientific_name":"Upeneus sundaicus","alternate_names":["Saramulyete"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Goatfish (ochrebanded), a type of fish that\u2019s mainly a lean protein source. Per 100g, it has about 87 kcal and almost no carbohydrates.","common_uses_philippines":["Tinolang isda","Sinigang na isda","Inihaw na isda","Paksiw na isda","Escabeche na isda","Daing na isda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":38},"nutrition_per_100g":{"calories_kcal":87,"protein_g":18.7,"fat_g":1.3,"saturated_fat_g":0.38,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":98,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":91,"cholesterol_mg":17,"iron_mg":0.9,"monounsaturated_fat_g":0.37,"phosphorus_mg":170,"polyunsaturated_fat_g":0.25,"retinol_activity_equivalent_ug":30,"total_ash_g":1.2,"unsaturated_fat_g":0.62,"vitamin_a_ug":30,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.04,"vitamin_b3_mg":1.4,"vitamin_c_mg":0,"water_g":78.8},"serving_suggestions":[{"label":"1 piece","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Fish like goatfish can support your daily meals because it provides protein for muscle repair and helps keep you full. It also has low total fat (about 1.3g per 100g) and some saturated fat (0.38g). The cholesterol is 17mg per 100g, which is not high, but it\u2019s still good to balance with other foods across the day. It has low sodium (about 98mg per 100g), which is helpful, especially if you\u2019re mindful of salty sauces and seasonings.","healthier_tips":["For your 3 full meals + 1\u20132 snacks routine, use goatfish as your protein portion at lunch or dinner (about 1 palm-sized serving).","Cook it with less oil: steam, grill, or bake. If frying, keep it light and avoid frequent deep-frying.","Flavor with calamansi, herbs, garlic, onion, and spices instead of salty sauces to keep sodium in check.","Pair with non-starchy vegetables (e.g., kangkong, pechay, okra) and a sensible serving of carbs (e.g., 1\/2\u20131 cup rice or a small portion of root crops) for better balance."]},"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\/goatfish-ochrebanded?agent=true"}}}