{"data":{"name":"Ham, chopped, cnd","slug":"ham-chopped-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Chopped ham (canned), about 100 g serving.","common_uses_philippines":["Ham and egg sandwich","hamonado","macaroni salad with ham","arroz caldo with ham","ham and cheese pandesal"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":220,"protein_g":14.1,"fat_g":16.1,"saturated_fat_g":5.38,"carbohydrates_g":4.6,"fiber_g":0,"sugars_g":0,"sodium_mg":1250,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":100,"cholesterol_mg":42,"iron_mg":1.7,"monounsaturated_fat_g":7.83,"phosphorus_mg":184,"polyunsaturated_fat_g":1.76,"retinol_activity_equivalent_ug":45,"total_ash_g":3.5,"unsaturated_fat_g":9.59,"vitamin_a_ug":45,"vitamin_b1_mg":0.26,"vitamin_b2_mg":0.04,"vitamin_b3_mg":2.3,"vitamin_c_mg":0,"water_g":61.7},"serving_suggestions":[],"health_notes":{"summary":"Ham is a protein food that helps support muscle repair and keeps you full between meals. But canned ham is also higher in sodium (about 1250 mg per 100 g) and has more saturated fat (about 5.38 g per 100 g) and cholesterol (about 42 mg). Eating it often or in big portions can make it harder to meet heart-healthy goals. Since it\u2019s low in fiber (0 g) and sugar is 0 g, it works best when paired with fiber-rich sides like vegetables and whole grains.","healthier_tips":["Keep portions small: aim for about 1\u20132 slices (or ~30\u201350 g) per meal, especially if you eat ham more than once a week.","Balance your plate: add 1\u20132 cups of vegetables (e.g., pechay, cabbage, carrots) and a carb you can count (rice in appropriate serving size, or a mix with root crops).","Choose lower-sodium options when available, and rinse if the product allows (follow label instructions).","For snacks, use ham sparingly\u2014better to snack on fruit, yogurt, or nuts rather than processed meats.","Spread it across the week: if you have ham for lunch, consider fish, eggs, or tofu for the next protein meal."]},"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\/ham-chopped-cnd?agent=true"}}}