{"data":{"name":"Luncheon meat, pork & ham","slug":"luncheon-meat-pork-ham","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Luncheon meat (pork & ham). It\u2019s a processed meat usually eaten in small portions as a quick protein for sandwiches, toppings, or viands.","common_uses_philippines":["Ham and cheese sandwich","arroz caldo with ham","macaroni salad with ham","pancit canton with ham","lumpia with ham filling","fried rice with ham"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":321,"protein_g":13.6,"fat_g":28.6,"saturated_fat_g":10.74,"carbohydrates_g":2.3,"fiber_g":0,"sugars_g":0,"sodium_mg":1414,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":70,"calcium_mg":76,"cholesterol_mg":76,"iron_mg":1.2,"monounsaturated_fat_g":14.52,"phosphorus_mg":155,"polyunsaturated_fat_g":2.17,"retinol_activity_equivalent_ug":56,"total_ash_g":3.9,"unsaturated_fat_g":16.69,"vitamin_a_ug":50,"vitamin_b1_mg":0.17,"vitamin_b2_mg":0.12,"vitamin_b3_mg":2.1,"vitamin_c_mg":0,"water_g":51.6},"serving_suggestions":[{"label":"1 slice","weight_g":27.5,"volume_ml":null}],"health_notes":{"summary":"This food is high in protein, but it also tends to be high in saturated fat and sodium. In this serving (100g), it has about 28.6g total fat with 10.7g saturated fat, 1414mg sodium, and 76mg cholesterol. Too much sodium can make it harder to keep blood pressure in a healthy range, and too much saturated fat can affect heart health over time. The good part: when used in small amounts, it can help you reach your daily protein needs\u2014just balance it with fiber-rich foods (vegetables, fruits, and whole grains) in your 3 meals plus 1\u20132 snacks.","healthier_tips":["Keep portions small: use it as a side protein or topping (for example, a few slices) rather than the main ingredient.","Balance your plate: pair with vegetables and carbs with fiber (brown rice, whole wheat, or root crops in reasonable portions).","Watch sodium: if you eat luncheon meat, go lighter on salty sides (instant noodles, salted fish, chicharon, bagoong) that day.","Choose better options when available: look for products labeled lower sodium or with simpler ingredients.","For snacks, consider alternatives more often (boiled eggs, yogurt, tofu, nuts in small portions) to reduce frequent processed meat intake."]},"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\/luncheon-meat-pork-ham?agent=true"}}}