{"data":{"name":"Mackerel, Spanish","slug":"mackerel-spanish","scientific_name":"Scomberomorus commerson","alternate_names":["Tangigi\/Tangigue\/Tanigue\/Tangi\/Karabalyas"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Mackerel (Spanish mackerel), a type of fish that\u2019s usually eaten as a main protein\u2014often grilled, steamed, or cooked with spices.","common_uses_philippines":["Spanish mackerel (tulingan) sinigang","tinolang tulingan","grilled tulingan","tulingan with toyo and calamansi","tulingan paksiw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":69},"nutrition_per_100g":{"calories_kcal":80,"protein_g":17.6,"fat_g":1.1,"saturated_fat_g":0.32,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":49,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":23,"iron_mg":1,"monounsaturated_fat_g":0.27,"phosphorus_mg":236,"polyunsaturated_fat_g":0.3,"retinol_activity_equivalent_ug":250,"total_ash_g":1.6,"unsaturated_fat_g":0.57,"vitamin_a_ug":250,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.08,"vitamin_b3_mg":5.7,"vitamin_c_mg":0,"water_g":79.7},"serving_suggestions":[{"label":"small","weight_g":76,"volume_ml":null},{"label":"medium","weight_g":83,"volume_ml":null},{"label":"large","weight_g":166,"volume_ml":null}],"health_notes":{"summary":"Mackerel is a good protein choice for your meals and snacks because it helps keep you full and supports muscle repair and growth. In this serving, it has low calories (about 80 kcal per 100 g) and very little to no carbs. It also provides some healthy fats, but it has some saturated fat (0.32 g) and sodium (49 mg), so it\u2019s best to pair it with plenty of vegetables and avoid making it the only salty element in your plate (especially if it\u2019s cooked with salty sauces).","healthier_tips":["For your 3 full meals, aim for 1 palm-sized serving of mackerel per meal, then add 1\u20132 cups of non-starchy vegetables (like kangkong, pechay, talong, or okra).","If it\u2019s canned or salted, rinse if the label allows, and balance the rest of the day with lower-sodium foods.","Choose cooking methods like grilling, steaming, or simmering instead of deep-frying.","For snacks, pair with unsalted sides (e.g., fruit or yogurt) rather than more salty crackers."]},"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?agent=true"}}}