{"data":{"name":"Octopus","slug":"octopus","scientific_name":"Octopus spp.","alternate_names":["Pugita\/kugita"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Octopus is a seafood protein. In a 100g serving, it\u2019s low in calories (about 59 kcal) and provides protein with very little to no carbs or sugar.","common_uses_philippines":["Grilled pusit at octopus","Octopus adobo","Sinigang na octopus","Tinolang octopus","Octopus sisig"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":94},"nutrition_per_100g":{"calories_kcal":59,"protein_g":13.3,"fat_g":0.6,"saturated_fat_g":0.13,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":363,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":42,"cholesterol_mg":28,"iron_mg":1.6,"monounsaturated_fat_g":0.09,"phosphorus_mg":103,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":45,"total_ash_g":1.2,"unsaturated_fat_g":0.23,"vitamin_a_ug":45,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.09,"vitamin_b3_mg":2,"vitamin_c_mg":0,"water_g":84.9},"serving_suggestions":[{"label":"1 piece","weight_g":40,"volume_ml":null}],"health_notes":{"summary":"Octopus can support muscle and satiety because it\u2019s a protein food. It also has some healthy value from its low carbohydrate content, which fits well with a typical Filipino day of 3 meals plus 1\u20132 snacks. Health notes: it has a small amount of fat (about 0.6g) and some saturated fat (about 0.13g), plus cholesterol (about 28mg). It\u2019s also relatively sodium-rich (about 363mg), so the way it\u2019s cooked (e.g., salty sauces, bagoong, patis, or seasoning) matters. Enjoying it in balanced portions helps you get the benefits without overdoing sodium or saturated fat.","healthier_tips":["Choose cooking methods like boiled, grilled, or lightly saut\u00e9ed instead of very salty sauces.","Watch the sodium: go easy on patis, toyo, bagoong, and instant seasoning; add flavor with garlic, onions, calamansi, herbs, and spices.","Portion guide: aim for about 1 palm-sized serving of octopus per meal, then balance with 1\u20132 cups of vegetables and a sensible serving of rice or carbs.","If you\u2019re having octopus as a snack, pair it with fruit or veggies (not just salty sides) to keep your day balanced."]},"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\/octopus?agent=true"}}}