{"data":{"name":"Mudfish\/Murrel, striated, boiled","slug":"mudfishmurrel-striated-boiled","scientific_name":"Channa striata","alternate_names":["Dalag","nilaga\/Haw-An\/Aluan"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Boiled mudfish (murrel). It\u2019s a lean fish protein\u2014about 95 kcal per 100g\u2014with very low fat and no carbs.","common_uses_philippines":["Tinolang isda","Sinigang na isda","Paksiw na isda","Grilled fish with calamansi","Fish soup (lugaw-style)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":95,"protein_g":22.8,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":95,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":65,"iron_mg":1.2,"phosphorus_mg":184,"retinol_activity_equivalent_ug":20,"total_ash_g":1,"vitamin_a_ug":20,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.09,"vitamin_b3_mg":2.3,"vitamin_c_mg":0,"water_g":75.8},"serving_suggestions":[{"label":"1\/2 slice of","weight_g":40,"volume_ml":null}],"health_notes":{"summary":"Mudfish helps you meet your daily protein needs without adding much calories. Since it has 0g carbs and very low fat, it\u2019s a good choice for balanced meals (especially for lunch or dinner). It also provides sodium (~95 mg per 100g), so it\u2019s best to keep the added salt or salty sauces in check to support healthy blood pressure.","healthier_tips":["Pair with 1\u20132 cups of non-starchy vegetables (e.g., kangkong, pechay, okra) and a small serving of rice or root crops if needed for energy.","For snacks, keep portions smaller (e.g., 50\u201375g cooked fish) and add fruits or veggies for fiber.","Flavor with calamansi, garlic, herbs, and pepper instead of extra salt or bagoong.","If you\u2019re watching sodium, choose lighter dipping sauces and avoid frequent salty condiments."]},"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\/mudfishmurrel-striated-boiled?agent=true"}}}