{"data":{"name":"Mackerel, Indian","slug":"mackerel-indian","scientific_name":"Rastrelliger kanagurta","alternate_names":["Alumahan\/Kabalias\/Kabalyas\/Baraniti\/Tanigi\/Tangigu e\/Buraw\/Boraw\/Karabalyas\/Anduhaw Cabalyas"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Mackerel (Indian mackerel) is a fish that\u2019s mainly used as a protein food. In a 100g serving, it has about 118 kcal and provides healthy \u201cbuilding blocks\u201d for the body.","common_uses_philippines":["Tinapang mackerel","Mackerel sinigang","Mackerel paksiw","Grilled mackerel with bagoong","Mackerel curry-style stew"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":60},"nutrition_per_100g":{"calories_kcal":118,"protein_g":21.8,"fat_g":3.4,"saturated_fat_g":0.8,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":49,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":46,"cholesterol_mg":39,"iron_mg":1.4,"monounsaturated_fat_g":0.58,"phosphorus_mg":212,"polyunsaturated_fat_g":0.99,"retinol_activity_equivalent_ug":30,"total_ash_g":1.2,"unsaturated_fat_g":1.57,"vitamin_a_ug":30,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.18,"vitamin_b3_mg":9.1,"vitamin_c_mg":0,"water_g":74.2},"serving_suggestions":[{"label":"1\/2 piece of","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Mackerel is helpful because it supports muscle repair and growth (protein). It also has some fat, including saturated fat (0.8g per 100g) and cholesterol (39mg). For everyday health, the key is how it\u2019s cooked and how often you eat it\u2014especially if it\u2019s prepared with lots of salt or paired with salty sauces. The sodium here is relatively low (49mg per 100g), but dishes like fried or salted versions can raise sodium quickly.","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), use mackerel as a main protein at lunch or dinner.","Choose grilled, steamed, or lightly saut\u00e9ed over deep-fried when possible.","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong, okra) and a sensible serving of rice or root crops.","If using seasoning\/sauce, go easy on salty ones (to keep sodium in check).","Aim for variety: rotate with other proteins like chicken, eggs, tofu, and other 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\/mackerel-indian?agent=true"}}}