{"data":{"name":"Gouramy","slug":"gouramy","scientific_name":"Osphronemus goramy","alternate_names":["Gurami\/Goramy"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Gouramy (fish) \u2014 a type of freshwater fish. In a 100g serving, it\u2019s a low-carb, relatively lean protein food.","common_uses_philippines":["Ginisang gouramy","Sinigang na isda (gouramy)","Tinapa-style gouramy","Grilled gouramy with calamansi","Paksiw na gouramy"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":55},"nutrition_per_100g":{"calories_kcal":91,"protein_g":16.9,"fat_g":2.6,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":19,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":180,"iron_mg":1.1,"phosphorus_mg":189,"retinol_activity_equivalent_ug":120,"total_ash_g":0.9,"vitamin_a_ug":120,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.27,"vitamin_b3_mg":1.5,"vitamin_c_mg":0,"water_g":79.6},"serving_suggestions":[],"health_notes":{"summary":"Gouramy is a good choice for meals because it provides protein with low carbohydrates (0g carbs per 100g). It also has some healthy satiety so you can feel full with fewer carbs. For heart and blood pressure support, it\u2019s helpful that the sodium is low (about 19mg per 100g). One thing to note: it has about 2.6g total fat per 100g, so portion size still matters\u2014especially if you cook it with lots of oil, coconut milk, or salty sauces.","healthier_tips":["For your 3 full meals + 1\u20132 snacks daily, use gouramy as your main protein at lunch or dinner (about 1 palm-sized serving).","Cook with less oil: try grilling, steaming, or simmering with garlic, onions, tomatoes, and herbs.","Pair it with non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a measured serving of rice if needed.","If you\u2019re using bagoong, patis, or soy sauce, use a lighter hand to keep sodium lower."]},"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\/gouramy?agent=true"}}}