{"data":{"name":"Mackerel, Indian, dried","slug":"mackerel-indian-dried","scientific_name":"N\/A","alternate_names":["Alumahan","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried Indian mackerel (a fish-based protein). It\u2019s usually preserved by drying, so it\u2019s flavorful and convenient, but it can be high in salt.","common_uses_philippines":["Tuyo (dried fish) with rice","Ginataang dried fish","Daing na mackerel","Bagoong\/anchovy-based sides with rice","Sinangag with dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":62},"nutrition_per_100g":{"calories_kcal":193,"protein_g":41,"fat_g":3.2,"saturated_fat_g":0.85,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6442,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":184,"cholesterol_mg":117,"iron_mg":2.8,"monounsaturated_fat_g":0.39,"phosphorus_mg":349,"polyunsaturated_fat_g":0.82,"retinol_activity_equivalent_ug":185,"total_ash_g":14.2,"unsaturated_fat_g":1.21,"vitamin_a_ug":185,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":16.6,"vitamin_c_mg":0,"water_g":41.6},"serving_suggestions":[{"label":"1 piece","weight_g":12.5,"volume_ml":null}],"health_notes":{"summary":"Fish like mackerel helps meet your daily protein needs for building and maintaining body tissues. It also provides healthy fats, but this dried version has some saturated fat and cholesterol (117 mg per 100 g). The biggest caution is sodium: it\u2019s very high (6442 mg per 100 g), which can add up quickly if you eat large portions or pair it with other salty foods. With balanced meals and proper portioning, it can still fit well in a typical Filipino eating pattern (3 full meals plus 1\u20132 snacks a day).","healthier_tips":["Portion first: aim for a small serving (about 1\u20132 tablespoons of flaked dried fish or a palm-sized portion) per meal, then balance with rice + lots of vegetables.","Reduce salt when possible: soak the dried fish in water for 15\u201330 minutes, then drain (and rinse) before cooking.","Pair smart: add fresh or cooked vegetables (like kangkong, ampalaya, or tomatoes) and use less salty seasonings.","Balance the day: if you eat dried mackerel at lunch, choose lighter\/salt-reduced snacks (e.g., fruit, unsweetened yogurt) and avoid other salty viands.","Watch frequency: enjoy it regularly, but not every day\u2014rotate with other proteins (fish, eggs, chicken, tofu, beans)."]},"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\/mackerel-indian-dried?agent=true"}}}