{"data":{"name":"Mackerel, short-bodied, smoked","slug":"mackerel-short-bodied-smoked","scientific_name":"N\/A","alternate_names":["Hasa-hasa","tinapa"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Smoked mackerel (short-bodied). It\u2019s a protein-rich fish, typically served as ulam with rice and vegetables.","common_uses_philippines":["Tinapang mackerel","Smoked mackerel with garlic rice","Mackerel sinigang","Mackerel omelet","Mackerel with tomato-onion sauce"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":59},"nutrition_per_100g":{"calories_kcal":139,"protein_g":29.8,"fat_g":2.2,"saturated_fat_g":0.53,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":544,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":99,"iron_mg":2.1,"monounsaturated_fat_g":0.21,"phosphorus_mg":242,"polyunsaturated_fat_g":1.03,"retinol_activity_equivalent_ug":5,"total_ash_g":6.4,"unsaturated_fat_g":1.24,"vitamin_a_ug":5,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.08,"vitamin_b3_mg":10.3,"vitamin_c_mg":0,"water_g":61.6},"serving_suggestions":[],"health_notes":{"summary":"Smoked mackerel helps you meet your daily protein needs for muscle repair and satiety. It also provides healthy fats, but it can be higher in sodium (544 mg per 100 g) and has some saturated fat (0.53 g per 100 g). Eating it regularly is okay, but because it\u2019s smoked and salted, keeping portions and frequency in check helps support heart health and overall balance in your meals.","healthier_tips":["For a typical day (3 full meals + 1\u20132 snacks), keep smoked mackerel as your main protein for one meal, not every meal.","Use a smaller serving (about 1\/2\u20131 cup cooked portion) and pair with lots of non-starchy vegetables (e.g., ensaladang pipino, talong, kangkong).","If it\u2019s very salty, rinse briefly or soak for a few minutes, then drain before cooking\/serving.","Balance the plate: 1\/2 plate vegetables, 1\/4 protein (mackerel), 1\/4 carbs (rice or kamote).","Choose water, unsweetened drinks, or soup with less added salt to complement your meal."]},"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-smoked?agent=true"}}}