{"data":{"name":"Milkfish, broiled","slug":"milkfish-broiled","scientific_name":"Chanos chanos","alternate_names":["Bangus","inihaw"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Broiled milkfish (bangus). It\u2019s a protein-rich fish dish, usually cooked with minimal added oil so it stays lighter than deep-fried versions.","common_uses_philippines":["Bangus (broiled or grilled)","Bangus sinigang","Tinapa (smoked fish)","Paksiw na bangus","Bangus with garlic rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":71},"nutrition_per_100g":{"calories_kcal":137,"protein_g":23.4,"fat_g":4.8,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":82,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":109,"cholesterol_mg":37,"food_type_g":1,"iron_mg":1.2,"phosphorus_mg":169,"retinol_activity_equivalent_ug":111,"total_ash_g":1.4,"vitamin_a_ug":111,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":8.6,"vitamin_c_mg":0,"water_g":66.8},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Milkfish helps support your daily meals because it provides lean protein for muscle repair and keeps you full. It also has some cholesterol (about 37 mg per 100 g) and sodium (about 82 mg per 100 g), so it\u2019s best to pair it with plenty of vegetables and avoid extra salty sauces. With about 4.8 g total fat per 100 g and 0 g carbs, it fits well for balanced eating\u2014especially as your main protein at lunch or dinner.","healthier_tips":["Keep portions around 1 palm-sized serving (about 80\u2013120 g cooked) for lunch or dinner, then add 1\u20132 cups non-starchy vegetables (e.g., okra, kangkong, talong, pechay).","Season lightly: use herbs, calamansi, garlic, and pepper; go easy on bagoong, patis, and soy sauce if you\u2019re watching sodium.","For snacks, pair your meals with water or unsweetened drinks, and choose fruit or yogurt instead of salty snacks.","If you\u2019re eating 3 full meals plus 1\u20132 snacks a day, aim to include fish as your protein 2\u20133 times per week and rotate with chicken, eggs, tofu, or lean pork."]},"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\/milkfish-broiled?agent=true"}}}