{"data":{"name":"Hair tail, largehead","slug":"hair-tail-largehead","scientific_name":"Trichiurus lepturus","alternate_names":["Balila"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Hair tail (largehead) is a type of fish. It\u2019s a lean, protein-rich seafood commonly eaten as a viand (often cooked with garlic, ginger, vinegar, or grilled).","common_uses_philippines":["Tinapang isda","Sinigang na isda","Paksiw na isda","Grilled fish (ihaw)","Daing na isda","Escabeche"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":55},"nutrition_per_100g":{"calories_kcal":80,"protein_g":19.1,"fat_g":0.4,"saturated_fat_g":0.11,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":86,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":74,"iron_mg":0.6,"monounsaturated_fat_g":0.14,"phosphorus_mg":95,"polyunsaturated_fat_g":0.07,"retinol_activity_equivalent_ug":20,"total_ash_g":0.9,"unsaturated_fat_g":0.21,"vitamin_a_ug":20,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.07,"vitamin_b3_mg":2.8,"vitamin_c_mg":0,"water_g":79.6},"serving_suggestions":[],"health_notes":{"summary":"For every 100 g, it has about 80 kcal and 0.4 g total fat with 0.11 g saturated fat, plus 86 mg sodium. Since it has very little fat and no carbs, it can fit well into a balanced meal\u2014especially when you pair it with vegetables and a sensible portion of rice. The sodium matters too: if it\u2019s cooked with lots of salty ingredients (like bagoong, patis, or extra salt), sodium can add up, so it\u2019s good to keep the seasoning measured.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, use fish like hair tail as your protein for lunch or dinner.","Cook it with garlic, onion, ginger, calamansi, vinegar, and herbs instead of extra salt.","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and add rice in a portion that matches your appetite\/activity.","If you\u2019re using salty sauces (patis, toyo, bagoong), start with a smaller amount and adjust to taste."]},"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\/hair-tail-largehead?agent=true"}}}