{"data":{"name":"Moray","slug":"moray","scientific_name":"Muraenidae sp","alternate_names":["Malabanos"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Moray is a type of fish (often cooked as a viand). For 100g, it provides about 116 kcal and is mainly a protein source, with 4g total fat (about 0.8g saturated fat) and 43mg cholesterol. It has 0g carbs and 0g fiber\/sugar, and relatively low sodium (~41mg) based on the plain food data.","common_uses_philippines":["Tinolang isda","Sinigang na isda","Inihaw na isda","Paksiw na isda","Grilled fish with ensaladang gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":116,"protein_g":20.1,"fat_g":4,"saturated_fat_g":0.81,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":41,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":63,"cholesterol_mg":43,"iron_mg":0.5,"monounsaturated_fat_g":2.47,"phosphorus_mg":83,"polyunsaturated_fat_g":0.32,"retinol_activity_equivalent_ug":140,"total_ash_g":1.2,"unsaturated_fat_g":2.79,"vitamin_a_ug":140,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.03,"vitamin_b3_mg":3.1,"vitamin_c_mg":0,"water_g":74.7},"serving_suggestions":[],"health_notes":{"summary":"Fish like moray can help you meet your daily protein needs for muscle repair and satiety, especially when you have 3 full meals plus 1\u20132 snacks a day. The fat content is not very high, but it does include some saturated fat and cholesterol\u2014so it\u2019s best to balance it with other protein sources and plenty of fiber-rich sides (like vegetables and legumes). Since it has no carbs and no fiber, pairing it with vegetables and whole grains or starchy sides in proper portions helps make the meal more complete and keeps your plate balanced.","healthier_tips":["Build your plate: 1\/2 vegetables (or at least 1\u20132 cups), 1\/4 rice\/whole grains, 1\/4 moray.","Watch the cooking method: choose grilled, steamed, or lightly saut\u00e9ed over deep-fried versions to keep added oil in check.","For flavor, use herbs, calamansi, vinegar, garlic, and onions instead of heavy salty sauces.","If you\u2019re having moray at lunch or dinner, keep other high-fat items (like creamy sauces or extra fatty cuts) smaller that day.","To support digestion, add fiber-rich sides (e.g., monggo, okra, talong, kangkong, or ensaladang gulay)."]},"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\/moray?agent=true"}}}