{"data":{"name":"Milkfish, in natural oil, cnd","slug":"milkfish-in-natural-oil-cnd","scientific_name":"N\/A","alternate_names":["Bangus","salmon style","de lata"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Milkfish (bangus) cooked in natural oil, about 100g serving. It\u2019s mainly a protein-rich food with very low carbs.","common_uses_philippines":["Bangus (fried or grilled)","Tinapa (smoked bangus)","Bangus sinigang","Bangus paksiw","Daing na bangus","Bangus sisig"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":108,"protein_g":16.6,"fat_g":4.5,"saturated_fat_g":null,"carbohydrates_g":0.3,"fiber_g":0,"sugars_g":0,"sodium_mg":266,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":20,"calcium_mg":306,"iron_mg":0.8,"phosphorus_mg":283,"retinol_activity_equivalent_ug":72,"total_ash_g":2.8,"vitamin_a_ug":70,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.06,"vitamin_b3_mg":6.1,"vitamin_c_mg":0,"water_g":75.8},"serving_suggestions":[],"health_notes":{"summary":"Milkfish helps support muscle and satiety because it\u2019s high in protein. It also provides some healthy fats, but since it\u2019s cooked in oil, the total fat and sodium can be higher\u2014so it\u2019s best to balance it with plenty of vegetables and choose reasonable portions. With only small carbs and no sugar, it fits well for meals where you want steady energy without added sweetness.","healthier_tips":["Keep the portion to about 1 palm-sized serving per meal, then add 1\u20132 cups of non-starchy vegetables (like ampalaya, kangkong, or okra).","If it\u2019s salty, pair it with fresh or lightly seasoned sides (e.g., tomato-based salsa or steamed veggies) to balance sodium.","For snacks or extra servings, consider alternating with other protein sources (eggs, tofu, chicken) instead of repeating bangus every time.","Try cooking methods that use less added oil when possible (grill, steam, or pan-cook with minimal oil), especially if you\u2019re eating it often."]},"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-in-natural-oil-cnd?agent=true"}}}