{"data":{"name":"Moor hen liver","slug":"moor-hen-liver","scientific_name":"Gallinula chloropus","alternate_names":["Ulok atay"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Moor hen liver is an organ meat (liver) that\u2019s usually cooked as viand. It\u2019s a nutrient-dense protein food, typically eaten in small portions because liver is rich in certain vitamins and minerals.","common_uses_philippines":["Adobong atay (liver adobo)","Pinakbet with liver","Liver ginisa (saut\u00e9ed liver)","Chopsuey with liver","Dinuguan (with liver)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":130,"protein_g":18,"fat_g":3.5,"saturated_fat_g":1.13,"carbohydrates_g":6.5,"fiber_g":0,"sugars_g":0,"sodium_mg":88,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":56,"cholesterol_mg":250,"iron_mg":8.1,"monounsaturated_fat_g":0.91,"phosphorus_mg":197,"polyunsaturated_fat_g":0.95,"retinol_activity_equivalent_ug":9880,"total_ash_g":1.3,"unsaturated_fat_g":1.86,"vitamin_a_ug":9880,"vitamin_b1_mg":0.44,"vitamin_b2_mg":0.9,"vitamin_b3_mg":8.4,"vitamin_c_mg":0,"water_g":70.7},"serving_suggestions":[],"health_notes":{"summary":"Liver provides protein to help build and repair body tissues, and it also contains important micronutrients (common in liver). In this serving (100 g), it has 130 kcal and 3.5 g total fat with 1.13 g saturated fat. It also has high cholesterol (250 mg) and low fiber (0 g), so it works best when paired with vegetables and high-fiber carbs (like brown rice or vegetables) to keep meals balanced. Sodium is relatively low here (88 mg), but the main things to watch are cholesterol and saturated fat\u2014especially if you eat organ meat often.","healthier_tips":["Keep portions small: aim for about 1\u20132 tablespoons to 1\/4 cup cooked liver per meal, then fill the rest of your plate with vegetables and a carb you can portion (rice, kamote, or whole grains).","Balance your plate: add at least 1\u20132 servings of veggies (e.g., kangkong, pechay, talong, okra) and include fruit if it fits your meal plan.","Frequency: enjoy liver as a sometimes food, not daily\u2014especially if you have high cholesterol or heart risk factors.","Cooking matters: choose methods like stewing, saut\u00e9ing with less oil, or grilling. Go easy on salty sauces and extra fat.","Since it has no fiber, pair it with fiber-rich sides to support digestion and better meal satisfaction."]},"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-liver?agent=true"}}}