{"data":{"name":"Lizard fish, common","slug":"lizard-fish-common","scientific_name":"Saurida tumbil","alternate_names":["Kalaso\/Talho\/Tiki-tiki"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Lizard fish (a small marine fish) \u2014 a lean, protein-rich viand. In a 100g serving, it has about 75 kcal and ~20g fat with ~5g saturated fat, plus 19mg cholesterol and 70mg sodium.","common_uses_philippines":["Tinapang lizard fish","Inihaw na lizard fish","Ginataang lizard fish","Lizard fish sinigang","Fried lizard fish with garlic rice","Lizard fish with vinegar and garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":45},"nutrition_per_100g":{"calories_kcal":75,"protein_g":18.2,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":70,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":58,"cholesterol_mg":19,"iron_mg":0.6,"monounsaturated_fat_g":0.03,"phosphorus_mg":170,"polyunsaturated_fat_g":0.06,"total_ash_g":1.2,"unsaturated_fat_g":0.09,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.09,"vitamin_b3_mg":2.6,"vitamin_c_mg":0,"water_g":80.4},"serving_suggestions":[],"health_notes":{"summary":"Lizard fish helps support your daily meals because it provides protein for muscle repair and keeps you full. It also has healthy fats in smaller amounts, but it\u2019s still best to watch how it\u2019s cooked and how often you eat it\u2014especially if it\u2019s fried or heavily salted. The sodium (about 70mg per 100g) can add up if you pair it with salty sauces (like bagoong or patis) or if the fish is salted. The saturated fat (about 5g per 100g) is a reminder to choose lighter cooking methods more often (steam, grill, or saut\u00e9 with less oil).","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, use lizard fish as a protein side: aim for about 1 palm-sized serving per meal (adjust based on your appetite and activity).","Choose grilled, steamed, or lightly saut\u00e9ed versions instead of deep-fried.","Go easy on salty condiments; add flavor with calamansi, vinegar, garlic, onions, and herbs.","Pair with non-starchy veggies (e.g., kangkong, talong, okra, pechay) and a sensible portion of carbs (rice or root crops) for better balance.","If you\u2019re watching cholesterol or heart health, keep portions consistent and vary your protein sources (fish, chicken, eggs, beans) across the week."]},"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?agent=true"}}}