{"data":{"name":"Grouper, whitespotted","slug":"grouper-whitespotted","scientific_name":"Epinephelus corallicola","alternate_names":["Lapu-lapu\/Baraka\/Inid\/Pugado\/Tingag\/Pogapo\/Baraka\/Lap u-lapo Itum\/Pugapo\/Kulapu"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Whitespotted grouper is a type of fish. In a 100g serving, it\u2019s a lean source of protein with very low carbohydrates and almost no fiber, plus a small amount of fat and sodium.","common_uses_philippines":["Sinigang na isda","Tinola (with fish)","Grilled fish with calamansi and garlic","Paksiw na isda","Escabeche (lighter version)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":49},"nutrition_per_100g":{"calories_kcal":63,"protein_g":14.9,"fat_g":0.4,"saturated_fat_g":0.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":129,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":55,"iron_mg":0.6,"monounsaturated_fat_g":0.08,"phosphorus_mg":173,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":20,"total_ash_g":1.1,"unsaturated_fat_g":0.21,"vitamin_a_ug":20,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.04,"vitamin_b3_mg":4.3,"vitamin_c_mg":0,"water_g":83.6},"serving_suggestions":[{"label":"1\/2 slice of","weight_g":40,"volume_ml":null}],"health_notes":{"summary":"Because it\u2019s mostly protein, whitespotted grouper helps support muscle repair and keeps you full during your meals. It has healthy benefits from its fat, but it also has some saturated fat (about 0.09g per 100g) and sodium (about 129mg per 100g). If you often eat salty or fried versions, sodium can add up\u2014so it\u2019s best to pair it with lots of vegetables and choose lighter cooking methods.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, use fish as your main protein at lunch or dinner (about 1 palm-sized serving).","Cook it by grilling, steaming, or baking instead of deep-frying.","Go easy on salty sauces (fish sauce, patis, toyo) and use herbs, calamansi, garlic, and vinegar for flavor.","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong) and a sensible portion of rice or other carbs.","If you\u2019re watching sodium, balance the day by choosing lower-salt snacks (e.g., fruit or unsalted nuts)."]},"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\/grouper-whitespotted?agent=true"}}}