{"data":{"name":"Mackerel, short-bodied, dried","slug":"mackerel-short-bodied-dried","scientific_name":"N\/A","alternate_names":["Hasa-hasa","tuyo"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried mackerel (short-bodied), a salty, dried fish that\u2019s usually eaten as a viand or mixed into meals. It\u2019s mainly a protein food.","common_uses_philippines":["Tuyo (dried sardines) with rice","Dried fish sinigang","Ginataang dried fish","Bagoong rice with dried fish","Pinakbet with dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":66},"nutrition_per_100g":{"calories_kcal":202,"protein_g":41.2,"fat_g":4.1,"saturated_fat_g":1.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6840,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":420,"cholesterol_mg":150,"iron_mg":2.9,"monounsaturated_fat_g":0.51,"phosphorus_mg":418,"polyunsaturated_fat_g":1.05,"retinol_activity_equivalent_ug":40,"total_ash_g":16.8,"unsaturated_fat_g":1.56,"vitamin_a_ug":40,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.14,"vitamin_b3_mg":9.6,"vitamin_c_mg":0,"water_g":38},"serving_suggestions":[],"health_notes":{"summary":"Dried mackerel gives you protein to help build and maintain muscles, and it has healthy fats (though it also contains saturated fat). It also provides cholesterol. The main thing to watch is sodium: it\u2019s very high, which can affect blood pressure if eaten often or in big portions. Since it has no carbs and no fiber, it works best when paired with vegetables and high-fiber sides for better overall balance.","healthier_tips":["For daily eating, keep dried mackerel to a small portion (about 1\u20132 tablespoons of flaked fish or a small serving) and balance the rest of your plate with vegetables.","Rinse or soak dried fish briefly (if your usual cooking method allows) to reduce some of the salt, then cook with less added seasoning.","Pair it with fiber-rich sides like vegetables, munggo, or brown rice\/half rice to support digestion and fullness.","Use it as a viand 1\u20132x per week instead of every day, especially if you also eat other salty foods (instant noodles, bagoong, salted eggs).","When planning your 3 meals + 1\u20132 snacks, place dried mackerel in one main meal and keep snacks lighter (fruit, yogurt, nuts in small portions)."]},"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-short-bodied-dried?agent=true"}}}