{"data":{"name":"Milkfish, in spiced oil, cnd","slug":"milkfish-in-spiced-oil-cnd","scientific_name":"N\/A","alternate_names":["Bangus","Spanish style","de lata"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Milkfish cooked in spiced oil (about 100g serving). It\u2019s a protein-rich fish dish with added oil and seasonings, so it\u2019s higher in fat and sodium than plain, lightly cooked fish.","common_uses_philippines":["Tuna sisig","Bangus (milkfish) daing","Bangus inihaw","Paksiw na bangus","Sinigang na bangus","Bangus relleno"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":295,"protein_g":15.8,"fat_g":25.4,"saturated_fat_g":4.07,"carbohydrates_g":0.9,"fiber_g":0.5,"sugars_g":0.6,"sodium_mg":323,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":350,"calcium_mg":176,"cholesterol_mg":36,"iron_mg":0.6,"monounsaturated_fat_g":3.37,"phosphorus_mg":328,"polyunsaturated_fat_g":11.71,"retinol_activity_equivalent_ug":69,"total_ash_g":3.1,"unsaturated_fat_g":15.08,"vitamin_a_ug":40,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.05,"vitamin_b3_mg":3.2,"vitamin_c_mg":0,"water_g":54.8},"serving_suggestions":[],"health_notes":{"summary":"Milkfish provides protein to help build and repair body tissues, and it also brings healthy minerals commonly found in fish. However, this version is cooked in spiced oil, so it has higher total fat and saturated fat, plus cholesterol and sodium. The sodium (323mg per 100g) matters for blood pressure, especially if you also eat salty viands, bagoong, instant noodles, or processed snacks in the same day. The good part: since it has very low carbs, it can fit well into a balanced meal when paired with vegetables and rice in the right portion.","healthier_tips":["Portion: Aim for about 1 palm-sized serving (roughly 60\u2013100g) as your protein for one of your full meals.","Balance your plate: Add 1\u20132 cups non-starchy vegetables (e.g., kangkong, talong, okra, repolyo) to boost fiber and help you feel full.","Watch the oil: If possible, choose less oil or drain excess oil before serving.","Pair smart: Keep rice to a reasonable serving (about 1\/2\u20131 cup cooked, depending on your needs) and avoid extra salty sides.","Frequency: Enjoy this a few times a week, and on other days choose lighter preparations like tinola or grilled fish.","Snacks: For your 1\u20132 snacks, pick options like fruit, yogurt, or nuts (small portions) instead of 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\/milkfish-in-spiced-oil-cnd?agent=true"}}}