{"data":{"name":"Milk fish, w\/ black beans, cnd","slug":"milk-fish-w-black-beans-cnd","scientific_name":"N\/A","alternate_names":["Bangus may tawsi","de lata"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Milk fish with black beans (canned). This is a protein-rich viand where milk fish provides most of the protein and fat, while black beans add extra fiber and plant-based nutrients.","common_uses_philippines":["Bangus (milk fish) sinigang","Bangus with black beans","Ginataang bangus","Bangus relleno","Tinapang bangus"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":94},"nutrition_per_100g":{"calories_kcal":243,"protein_g":18.6,"fat_g":18.7,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0.3,"sugars_g":0,"sodium_mg":536,"potassium_mg":null},"other_nutrients":{"calcium_mg":224,"iron_mg":1.6,"phosphorus_mg":232,"total_ash_g":4.1,"vitamin_a_ug":35,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.49,"vitamin_b3_mg":5.3,"vitamin_c_mg":0,"water_g":58.6},"serving_suggestions":[],"health_notes":{"summary":"Milk fish helps support muscle and keeps you full because it\u2019s high in protein. Black beans add a bit of fiber (about 0.3 g per 100 g here), which can help with digestion and steadier fullness. The main thing to watch is sodium (about 536 mg per 100 g) and total fat (about 18.7 g). Since this is canned, sodium can be higher than homemade versions\u2014so it\u2019s best to balance it with lower-sodium meals and plenty of vegetables. With moderation, this can fit well into a daily eating pattern of 3 full meals plus 1\u20132 snacks.","healthier_tips":["Portion: Aim for about 1\/2 to 1 cup per meal (or roughly 100\u2013150 g) depending on your other viands.","Balance the plate: Add lots of non-starchy vegetables (e.g., kangkong, pechay, okra) and a reasonable serving of rice or other carbs.","Rinse if possible: If the canned black beans\/sauce is very salty, drain and rinse the beans before mixing.","Watch sodium across the day: If you eat this for lunch, choose lighter\/soup-less or less salty options for dinner.","Add fiber: Pair with side dishes like ensaladang gulay or ginisang gulay to improve overall fiber intake."]},"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\/milk-fish-w-black-beans-cnd?agent=true"}}}