{"data":{"name":"Moor hen gizzard","slug":"moor-hen-gizzard","scientific_name":"Gallinula chloropus","alternate_names":["Ulok balun-balunan"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Moor hen gizzard is an organ meat (from the bird\u2019s stomach) that\u2019s usually cooked as a savory viand. In a 100g serving, it\u2019s mainly a protein food with small amounts of carbs and almost no sugar.","common_uses_philippines":["Adobong atay at gizzard","Gizzard ginisa","Dinakdakan-style gizzard (with vegetables)","Tinola with gizzard","Kare-kare with mixed offal"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":113,"protein_g":22.5,"fat_g":1.6,"saturated_fat_g":0.41,"carbohydrates_g":2.2,"fiber_g":0,"sugars_g":0,"sodium_mg":91,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":19,"cholesterol_mg":186,"iron_mg":1.7,"monounsaturated_fat_g":0.4,"phosphorus_mg":127,"polyunsaturated_fat_g":0.28,"retinol_activity_equivalent_ug":45,"total_ash_g":0.9,"unsaturated_fat_g":0.68,"vitamin_a_ug":45,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.22,"vitamin_b3_mg":4.2,"vitamin_c_mg":0,"water_g":72.8},"serving_suggestions":[],"health_notes":{"summary":"Organ meats like gizzard can help you meet your daily protein needs for muscle repair and satiety. This serving has low carbs and no sugar, which fits well with balanced meals. However, it also has cholesterol (186 mg) and saturated fat (0.410 g), plus sodium (91 mg). So it\u2019s best to enjoy it as part of your usual 3 meals and 1\u20132 snacks per day, not as the main food every day.","healthier_tips":["Portion: Keep it as a viand portion (about 1\/4\u20131\/3 of your plate), and pair with lots of vegetables.","Balance the plate: Add rice or root crops in a reasonable serving, plus at least 1\u20132 servings of non-starchy veggies (e.g., kangkong, pechay, ampalaya, carrots).","Cooking style: Prefer stew, ginisa with less oil, or simmering over deep-frying. Skim excess oil if the dish is oily.","Frequency: Enjoy gizzard occasionally\u2014rotate with other protein sources like fish, eggs, tofu, and chicken.","Watch salt: Go easy on patis\/soy sauce and seasoning mixes to keep sodium in check."]},"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\/moor-hen-gizzard?agent=true"}}}