{"data":{"name":"Lizard fish, common, dried","slug":"lizard-fish-common-dried","scientific_name":"N\/A","alternate_names":["Kalaso","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried lizard fish (common dried fish). It\u2019s a concentrated form of fish where most of the water is removed, so it\u2019s very flavorful and protein-rich.","common_uses_philippines":["Tuyo (dried anchovies)","Daing na bangus","Dried fish sinigang","Ginataang dried fish","Crispy dried fish with garlic rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":78},"nutrition_per_100g":{"calories_kcal":178,"protein_g":41.5,"fat_g":1.3,"saturated_fat_g":0.33,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":7126,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":328,"cholesterol_mg":120,"iron_mg":1.5,"monounsaturated_fat_g":0.2,"phosphorus_mg":253,"polyunsaturated_fat_g":0.36,"retinol_activity_equivalent_ug":80,"total_ash_g":15.3,"unsaturated_fat_g":0.56,"vitamin_a_ug":80,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.01,"vitamin_b3_mg":6.7,"vitamin_c_mg":0,"water_g":38.1},"serving_suggestions":[],"health_notes":{"summary":"Dried lizard fish is a good protein food that helps with body repair and keeps you full between meals. It also provides healthy nutrients from fish, but this version can be high in sodium (about 7,126 mg per 100 g) and has cholesterol (about 120 mg) and some saturated fat (about 0.33 g). That\u2019s why it works best when eaten in reasonable portions, especially if you already get a lot of salty foods in your day.","healthier_tips":["Use a smaller portion: try 1\u20132 tablespoons of dried fish flakes or about 30\u201350 g per meal, then balance with rice + vegetables.","Pair it with non-starchy veggies (e.g., ampalaya, kangkong, pechay) to add fiber and help balance the meal.","If you\u2019re cooking it, consider soaking or rinsing the dried fish to reduce saltiness, then taste before adding more seasoning.","For your daily pattern (3 meals + 1\u20132 snacks), keep dried fish as a regular but not constant protein\u2014rotate with other protein sources like eggs, tofu, chicken, or fresh fish.","Drink water and watch salty condiments (toyo, patis, bagoong) when you already have salty dried fish."]},"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\/lizard-fish-common-dried?agent=true"}}}