{"data":{"name":"Herring, deep-bodied","slug":"herring-deep-bodied","scientific_name":"Sardinella albella","alternate_names":["Lapad\/White sardinella"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Herring (deep-bodied), a type of fish. In a 100g serving, it\u2019s a lean protein with very low carbs and fiber.","common_uses_philippines":["Tinapang herring","ginisang herring","herring with tomato-onion sauce","sinigang na herring","herring sisig"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":59},"nutrition_per_100g":{"calories_kcal":91,"protein_g":19.7,"fat_g":1.3,"saturated_fat_g":0.31,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":59,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":124,"iron_mg":1.2,"monounsaturated_fat_g":0.64,"phosphorus_mg":298,"polyunsaturated_fat_g":0.23,"retinol_activity_equivalent_ug":50,"total_ash_g":1.7,"unsaturated_fat_g":0.87,"vitamin_a_ug":50,"vitamin_b1_mg":0,"vitamin_b2_mg":0.04,"vitamin_b3_mg":2.9,"vitamin_c_mg":0,"water_g":77.3},"serving_suggestions":[],"health_notes":{"summary":"Herring helps support your daily protein needs for muscle and satiety, especially when you include it in your 3 meals and 1\u20132 snacks. It also has some healthy fats, but it does contain saturated fat (0.310g per 100g), so it\u2019s best to balance it with other protein sources (like fish variety, chicken, tofu, or beans). Sodium is relatively low at 59mg per 100g, which is good for everyday eating, but the sodium can increase if the herring is salted, canned with added salt, or processed.","healthier_tips":["Choose fresh, steamed, grilled, or lightly cooked herring when possible.","Pair it with non-starchy vegetables (e.g., ampalaya, kangkong, pechay, carrots) and a sensible portion of rice or root crops.","If it\u2019s canned\/salted, rinse before cooking to reduce extra salt.","For snacks, consider small portions of fish with veggies or a side of fruit instead of salty fried versions."]},"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-deep-bodied?agent=true"}}}