{"data":{"name":"Milkfish","slug":"milkfish","scientific_name":"Chanos chanos","alternate_names":["Bangus"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Milkfish (bangus) is a type of fish commonly eaten in the Philippines. For every 100g, it provides about 137 kcal and is mainly valued for its protein, with 6.4g total fat (about 1.58g saturated fat) and 49mg cholesterol. It has 0g carbs and 0g fiber, and about 67mg sodium per 100g.","common_uses_philippines":["Bangus (grilled or inihaw na bangus)","Bangus sinigang","Daing na bangus","Tinapa (smoked fish)","Bangus relleno","Bangus sisig"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":65},"nutrition_per_100g":{"calories_kcal":137,"protein_g":19.8,"fat_g":6.4,"saturated_fat_g":1.58,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":67,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":44,"cholesterol_mg":49,"food_type_g":1,"iron_mg":1.2,"monounsaturated_fat_g":2.45,"phosphorus_mg":194,"polyunsaturated_fat_g":1.75,"retinol_activity_equivalent_ug":135,"total_ash_g":1.1,"unsaturated_fat_g":4.2,"vitamin_a_ug":135,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.1,"vitamin_b3_from_tryptophan_mg":3,"vitamin_b3_mg":7.8,"vitamin_c_mg":0,"water_g":72.8},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Milkfish helps support your daily needs because it\u2019s a lean protein source that can help you feel full and support muscle maintenance\u2014useful for your 3 full meals plus 1\u20132 snacks a day. It also has some healthy benefits from its fat, but it still contains saturated fat and cholesterol, so the way it\u2019s cooked and your portion size matter. Since it has no carbs and no fiber, pairing it with vegetables and rice\/other carbs in the right portions helps make the meal more balanced. Sodium is relatively low in the plain form, but it can rise a lot when salted, dried, or when using salty sauces.","healthier_tips":["Choose cooking methods like grilled, steamed, or sinigang instead of deep-fried.","Watch the added salt: limit bagoong, patis, and salty seasonings; use herbs, calamansi, and spices for flavor.","Pair with non-starchy vegetables (e.g., kangkong, pechay, talong) and add carbs in measured portions (e.g., 1\/2\u20131 cup cooked rice depending on your needs).","For snacks, consider smaller servings of milkfish with veggies rather than heavy, salty sides.","If you\u2019re eating milkfish often, rotate with other proteins (chicken, eggs, tofu, other fish) to keep your diet varied."]},"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?agent=true"}}}