{"data":{"name":"Mackerel, short-bodied","slug":"mackerel-short-bodied","scientific_name":"Rastrelliger brachysoma","alternate_names":["Hasa-hasa"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Mackerel (short-bodied) \u2014 a type of fish that\u2019s mainly valued for its protein and healthy fats.","common_uses_philippines":["Tinapang mackerel","Mackerel sa sinigang","Mackerel with toyo and calamansi","Mackerel escabeche","Kinilaw na mackerel"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":52},"nutrition_per_100g":{"calories_kcal":108,"protein_g":21.6,"fat_g":2.4,"saturated_fat_g":0.68,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":172,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":78,"iron_mg":1.3,"monounsaturated_fat_g":0.8,"phosphorus_mg":246,"polyunsaturated_fat_g":0.59,"retinol_activity_equivalent_ug":100,"total_ash_g":1.5,"unsaturated_fat_g":1.39,"vitamin_a_ug":100,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.13,"vitamin_b3_from_tryptophan_mg":1.9,"vitamin_b3_mg":8.4,"vitamin_c_mg":0,"water_g":74.5},"serving_suggestions":[{"label":"1 piece","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"For a 100g serving, it has about 108 kcal and 2.4g total fat with 0.68g saturated fat, plus 0g carbs and 0g fiber. The protein helps keep you full and supports muscle, especially when you pair it with rice\/vegetables. It also has 172mg sodium, so it\u2019s best to watch portions and choose less salty cooking methods (like steaming, grilling, or using less bagoong\/soy).","healthier_tips":["Pair with 1\u20132 cups of vegetables (like kangkong, pechay, or talbos) and a reasonable serving of rice (about 1\/2\u20131 cup cooked) for balanced meals.","Choose cooking methods that use less added salt: grilled, steamed, or in tomato-based sauce.","If it\u2019s canned or salted, rinse if the label allows, and adjust the rest of the meal to be less salty.","For snacks, you can have fish as part of a meal plan (not as a standalone snack) so you still get fiber from vegetables or fruit.","Aim for variety: include fish a few times a week, alternating with other protein sources."]},"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?agent=true"}}}