{"data":{"name":"Milkfish, dried","slug":"milkfish-dried","scientific_name":"N\/A","alternate_names":["Bangus","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried milkfish (tuyo) is a salty, dried fish made from milkfish. Because it\u2019s dried, it\u2019s more concentrated in nutrients and salt than fresh fish. In a 100g serving, it\u2019s mainly protein with a good amount of fat and very high sodium.","common_uses_philippines":["Tuyo with garlic fried rice","Sinangag (garlic rice) with tuyo","Tuyo and egg with tomatoes","Tinapa or tuyo with bagoong and vegetables","Tuyo flakes as topping for noodles or lugaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":84},"nutrition_per_100g":{"calories_kcal":415,"protein_g":51.2,"fat_g":23.3,"saturated_fat_g":5.75,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":8616,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":1195,"iron_mg":3.7,"monounsaturated_fat_g":8.93,"phosphorus_mg":874,"polyunsaturated_fat_g":6.37,"retinol_activity_equivalent_ug":120,"total_ash_g":5.5,"unsaturated_fat_g":15.3,"vitamin_a_ug":120,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.05,"vitamin_b3_mg":17.4,"vitamin_c_mg":0,"water_g":21.9},"serving_suggestions":[],"health_notes":{"summary":"Milkfish is a helpful protein source for building and maintaining muscles\u2014especially when you eat it regularly with rice, vegetables, and other balanced foods. However, dried tuyo is also high in sodium (about 8,616 mg per 100g) and has saturated fat (about 5.75 g per 100g). This means it\u2019s best for small portions and not every day, so you can enjoy the protein without overdoing salt and saturated fat. If you\u2019re watching blood pressure or you tend to eat salty foods often, being mindful with frequency and portion size is extra important.","healthier_tips":["Keep portions small: start with about 1\u20132 tablespoons of tuyo flakes (or a small piece), then add more fresh or cooked vegetables to make the meal filling.","Pair it with fiber-rich sides (e.g., kangkong, pechay, okra, talong) to balance the meal and support better digestion.","Reduce added salt: skip salted bagoong or extra salty sauces when you have tuyo.","For snacks and meals: use tuyo as a flavor add-on in your 3 meals, and limit it to 1\u20132 times per week if you can.","Hydrate well and balance your day: if you eat tuyo at lunch, choose lower-sodium snacks (like plain yogurt, fruit, or unsalted nuts) for the rest of the day."]},"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-dried?agent=true"}}}