{"data":{"name":"Herring, big-eyed","slug":"herring-big-eyed","scientific_name":"Pellona ditchela","alternate_names":["Tuabak\/Dilat"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Herring (big-eyed herring), a type of fish. This is a lean protein source, with about 96 kcal per 100 g and 0 g carbs. It has a small amount of fat (about 0.8 g) and some saturated fat (about 0.19 g), plus 64 mg sodium per 100 g.","common_uses_philippines":["Tinapang herring","Herring sinigang","Herring ginisa with vegetables","Herring with tomato sauce","Herring paksiw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":31},"nutrition_per_100g":{"calories_kcal":96,"protein_g":22.2,"fat_g":0.8,"saturated_fat_g":0.19,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":64,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":99,"iron_mg":0.7,"monounsaturated_fat_g":0.4,"phosphorus_mg":18,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":110,"total_ash_g":1.6,"unsaturated_fat_g":0.54,"vitamin_a_ug":110,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_mg":3.8,"vitamin_c_mg":0,"water_g":75.4},"serving_suggestions":[],"health_notes":{"summary":"Herring helps because it\u2019s a protein food\u2014useful for building and repairing body tissues and for staying full between meals. It also has very low carbs and fiber, so it fits well with balanced meals (especially when you pair it with rice or vegetables). The fats and sodium are not zero, so your overall health improves when you watch how it\u2019s cooked (for example, less salty seasoning or sauce) and how often you include it in the week.","healthier_tips":["Pair it with 1\u20132 servings of vegetables (like kangkong, pechay, or mixed veggies) and 1 serving of rice or other carbs, depending on your hunger and activity.","If it\u2019s canned or salted, rinse briefly and choose lower-sodium versions when available.","For snacks, keep fish as part of a meal or light snack portion\u2014aim for 3 full meals + 1\u20132 snacks daily, not fish-heavy meals every time.","Choose cooking methods like boiled, steamed, grilled, or in tomato-based sauce rather than very salty, deep-fried preparations."]},"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\/herring-big-eyed?agent=true"}}}