{"data":{"name":"Mudfish\/Murrel, striated","slug":"mudfishmurrel-striated","scientific_name":"Channa striata","alternate_names":["Dalag"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Mudfish (murrel), a freshwater fish. For every 100g, it\u2019s about 99 kcal and is mainly a lean protein source (about 1.6g fat and 0g carbs).","common_uses_philippines":["Sinangag with fish","Sinigang na isda","Paksiw na isda","Grilled fish (inihaw)","Tinola with fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":61},"nutrition_per_100g":{"calories_kcal":99,"protein_g":21.2,"fat_g":1.6,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":88,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":65,"iron_mg":1.5,"phosphorus_mg":202,"retinol_activity_equivalent_ug":45,"total_ash_g":1.2,"vitamin_a_ug":45,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.12,"vitamin_b3_from_tryptophan_mg":1.8,"vitamin_b3_mg":3.8,"vitamin_c_mg":0,"water_g":77.6},"serving_suggestions":[{"label":"1\/2 slice of","weight_g":40,"volume_ml":null}],"health_notes":{"summary":"Mudfish is helpful for everyday meals because it provides protein to support muscle repair and keep you full, without adding many calories. It also has sodium (88mg per 100g), so it\u2019s best to avoid very salty cooking methods (like heavy salting or too much bagoong\/soy sauce) to keep your overall salt intake in check. Since it has no carbs and no sugar, it pairs well with rice or starchy sides in balanced portions.","healthier_tips":["For your 3 meals + 1\u20132 snacks: use mudfish as your protein for lunch or dinner, aiming for about 1 palm-sized serving (rough guide) per meal.","Cook it with less added salt: try ginataan with lighter coconut, steamed, broiled, or sinigang with fresh ingredients.","If you\u2019ll eat it with rice, keep rice to a reasonable scoop and add vegetables (like kangkong, pechay, or okra) for fiber and fullness.","Watch salty condiments: go easy on bagoong, toyo, and fish sauce so sodium stays manageable."]},"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?agent=true"}}}