{"data":{"name":"Mackerel, short-bodied, fried","slug":"mackerel-short-bodied-fried","scientific_name":"Rastrelliger brachysoma","alternate_names":["Hasa-hasa","prito"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Fried mackerel (short-bodied mackerel), a protein-rich fish dish. In a 100g serving, it has about 221 kcal and 14.9g fat (with 4.24g saturated fat), with 0g carbs and 0g fiber.","common_uses_philippines":["Fried mackerel (tulingan)","Tinapa","Sinigang na isda","Grilled bangus","Sardinas (tomato-based)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":68},"nutrition_per_100g":{"calories_kcal":221,"protein_g":21.6,"fat_g":14.9,"saturated_fat_g":4.24,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":117,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":202,"iron_mg":2.1,"monounsaturated_fat_g":4.97,"phosphorus_mg":378,"polyunsaturated_fat_g":3.66,"retinol_activity_equivalent_ug":70,"total_ash_g":2.3,"unsaturated_fat_g":8.63,"vitamin_a_ug":70,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.12,"vitamin_b3_mg":6.9,"vitamin_c_mg":0,"water_g":61.2},"serving_suggestions":[{"label":"1 piece","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Mackerel is a good choice when you need a filling protein for your meals and snacks. It also naturally contains healthy fats, but this version is fried, so the fat (including saturated fat) and sodium matter for your overall balance. With 117mg sodium per 100g, it can fit well, especially if you pair it with low-salt sides and don\u2019t make it your only \u201calways\u201d ulam. Since it has no fiber, pairing it with vegetables or legumes helps keep your meals more balanced for digestion and fullness.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, use fried mackerel as a main ulam and keep portions reasonable (e.g., about 1 palm-sized serving for adults).","Pair with non-starchy vegetables (e.g., talbos, kangkong, ampalaya, okra) and\/or at least 1 serving of high-fiber food (e.g., monggo, pechay with beans, or a small portion of brown rice).","To reduce sodium and extra oil: choose less-salty seasoning, drain well after frying, and avoid eating it with very salty sauces.","Balance your week: alternate with other protein sources (fish, chicken, eggs, tofu) and include grilled or steamed fish more often if available."]},"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-fried?agent=true"}}}