{"data":{"name":"Hard-tail","slug":"hard-tail","scientific_name":"Megalaspis cordyla","alternate_names":["Oriles"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Hard-tail (a protein-based food, about 96 kcal per 100 g). It has very low carbs and sugar, with small amounts of fat and moderate sodium.","common_uses_philippines":["Tuna sisig","grilled chicken or pork (lean cuts)","adobong manok (less sauce)","tinapang isda","ginataang isda (lighter coconut)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":37},"nutrition_per_100g":{"calories_kcal":96,"protein_g":21.4,"fat_g":1.2,"saturated_fat_g":0.34,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":102,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":119,"iron_mg":1.4,"monounsaturated_fat_g":0.4,"phosphorus_mg":200,"polyunsaturated_fat_g":0.3,"retinol_activity_equivalent_ug":365,"total_ash_g":1.4,"unsaturated_fat_g":0.7,"vitamin_a_ug":365,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.16,"vitamin_b3_mg":7.3,"vitamin_c_mg":0,"water_g":76},"serving_suggestions":[],"health_notes":{"summary":"Because it\u2019s mostly protein with 0 g carbs and 0 g sugar, it can help keep your meals filling and support muscle maintenance\u2014useful for your 3 full meals plus 1\u20132 snacks a day. It also has 1.2 g fat (with 0.34 g saturated fat) and 102 mg sodium. The main thing to watch is sodium and saturated fat if you eat it often or pair it with salty sides.","healthier_tips":["Use it as your protein portion: aim for about 1 palm-sized serving per meal, then add plenty of non-starchy vegetables.","Balance your plate: add 1\/2 plate vegetables, 1\/4 plate rice or starchy carbs, and 1\/4 plate protein like this.","Keep sodium in check: go easy on salty sauces (toyo, patis, bagoong) and choose lighter seasoning when possible.","If you\u2019re having it as a snack, keep the portion smaller and pair with fruit or veggies to round out your day."]},"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\/hard-tail?agent=true"}}}