{"data":{"name":"Mullet, large-scaled","slug":"mullet-large-scaled","scientific_name":"Ellochelon vaigiensis","alternate_names":["Banak\/purong"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Mullet (large-scaled) fish\u2014an oily-leaning fish that\u2019s mainly valued for its protein. In a 100g serving, it provides about 89 kcal and around 1g fat, with zero carbs and fiber.","common_uses_philippines":["Tinapang mullet","Sinigang na isda","Grilled mullet with calamansi","Mullet paksiw","Mullet with garlic and soy sauce"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":67},"nutrition_per_100g":{"calories_kcal":89,"protein_g":20,"fat_g":1,"saturated_fat_g":0.29,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":61,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":43,"iron_mg":0.5,"monounsaturated_fat_g":0.28,"phosphorus_mg":190,"polyunsaturated_fat_g":0.19,"retinol_activity_equivalent_ug":40,"total_ash_g":1.2,"unsaturated_fat_g":0.47,"vitamin_a_ug":40,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.1,"vitamin_b3_mg":5.7,"vitamin_c_mg":0,"water_g":77.8},"serving_suggestions":[],"health_notes":{"summary":"Mullet helps support your daily protein needs for growth, repair, and keeping you full between meals. It has very low carbohydrates (good for balanced meals) and some fat for energy, but it also has a bit of saturated fat (about 0.29g per 100g). It\u2019s also relatively low in sodium (about 61mg per 100g), which is helpful if you\u2019re mindful of salt\u2014especially when the fish is cooked with salty sauces or bagoong.","healthier_tips":["Pair it with 1\u20132 cups of non-starchy vegetables (like kangkong, pechay, ampalaya, or talong) and a reasonable serving of rice or root crops.","Choose cooking methods like grilled, steamed, or sinigang rather than deep-fried to keep the fat lower.","If using salty condiments (toyo, patis, bagoong), use a smaller amount and add more sourness (calamansi, vinegar) or herbs for flavor.","For your daily pattern, include fish as part of your 3 full meals and keep snacks lighter (e.g., fruit, yogurt, or nuts in small portions)."]},"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-large-scaled?agent=true"}}}