{"data":{"name":"Mackerel, Spanish, dried","slug":"mackerel-spanish-dried","scientific_name":"N\/A","alternate_names":["Tangigi","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried Spanish mackerel (tuyo-style), a salty, dried fish usually eaten as a protein viand or topping.","common_uses_philippines":["Tuyo with garlic rice","Tinapa with eggs","Spanish mackerel ensaladang gulay","Dried fish sinigang","Tuyo patties or omelet"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":96},"nutrition_per_100g":{"calories_kcal":184,"protein_g":41,"fat_g":2.2,"saturated_fat_g":0.59,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6409,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":88,"cholesterol_mg":81,"iron_mg":2.1,"monounsaturated_fat_g":0.27,"phosphorus_mg":335,"polyunsaturated_fat_g":0.56,"retinol_activity_equivalent_ug":45,"total_ash_g":14.9,"unsaturated_fat_g":0.83,"vitamin_a_ug":45,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.06,"vitamin_b3_mg":12.7,"vitamin_c_mg":0,"water_g":41.9},"serving_suggestions":[],"health_notes":{"summary":"Spanish mackerel is a good protein choice (with 0 carbs), which helps keep you full and supports muscle maintenance. It also has healthy fats, but it\u2019s relatively higher in saturated fat (0.59 g per 100 g) and cholesterol (81 mg per 100 g). The biggest thing to watch is sodium\u2014it\u2019s very high (6409 mg per 100 g). With frequent salty dried fish, it can add up and make it harder to keep blood pressure in a good range. Everything in moderation works well here: enjoy it, but balance it with lower-salt foods and plenty of water.","healthier_tips":["For meals (3 full meals + 1\u20132 snacks daily), keep dried mackerel to a small portion\u2014about 1\u20132 tablespoons to 1\/4 cup cooked flakes per meal, depending on your appetite and other viands.","Rinse and soak the fish in water for 10\u201315 minutes, then drain. This helps reduce the salt taste.","Pair it with rice + lots of vegetables (e.g., ensaladang gulay, kangkong, or mixed veggies) to add fiber and balance the meal.","Choose fresh or less-salty fish more often if you eat dried fish frequently.","Balance your day: if you had dried fish for lunch, consider a lighter, lower-sodium snack (like fruit or yogurt) instead of another salty food."]},"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-spanish-dried?agent=true"}}}