{"data":{"name":"Mullet, black-finned, dried","slug":"mullet-black-finned-dried","scientific_name":"N\/A","alternate_names":["Talilong","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried black-finned mullet (dried fish). It\u2019s a protein-rich fish that\u2019s preserved by drying, so it\u2019s usually eaten in small portions with rice and vegetables.","common_uses_philippines":["Tuyo with rice","ginisang dried fish","sinigang with dried fish","fried dried fish with atchara","ensaladang dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":51},"nutrition_per_100g":{"calories_kcal":189,"protein_g":31.3,"fat_g":7.1,"saturated_fat_g":2.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6001,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":313,"cholesterol_mg":92,"iron_mg":2.5,"monounsaturated_fat_g":2.02,"phosphorus_mg":196,"polyunsaturated_fat_g":1.34,"retinol_activity_equivalent_ug":80,"total_ash_g":16,"unsaturated_fat_g":3.36,"vitamin_a_ug":80,"vitamin_b1_mg":0,"vitamin_b2_mg":0.08,"vitamin_b3_mg":4.1,"vitamin_c_mg":0,"water_g":45.6},"serving_suggestions":[],"health_notes":{"summary":"Dried fish helps you meet your daily protein needs, which supports muscle and keeps you full between meals. However, this version is also high in sodium (about 6001 mg per 100 g) and has cholesterol (about 92 mg) plus saturated fat (about 2.09 g). That\u2019s why it\u2019s best to enjoy it in small, planned portions, especially if you\u2019re watching blood pressure or heart health. Since it has no carbs and no fiber, pair it with vegetables and\/or fruits to balance your plate.","healthier_tips":["Use a small serving (about 1\u20132 tablespoons of dried fish flakes or a small piece) per meal, then fill the rest of your plate with rice plus vegetables.","If the fish is very salty, soak and rinse briefly before cooking to reduce sodium.","Balance it with fiber-rich sides like kangkong, pechay, ampalaya, or ensaladang gulay, and add a fruit snack if you need something sweet.","For your 3 full meals + 1\u20132 snacks a day, keep dried fish as an occasional protein option, not the main protein every day.","Choose cooking styles like stir-fry with lots of vegetables or soup with extra water and vegetables."]},"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\/mullet-black-finned-dried?agent=true"}}}