{"data":{"name":"Oyster, window pane, meat","slug":"oyster-window-pane-meat","scientific_name":"Placuna placenta","alternate_names":["Kapis","laman"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Oysters (often cooked as oyster meat; sometimes described as \u201cwindow pane\u201d style). It\u2019s a protein-rich seafood with small amounts of carbs and very little sugar.","common_uses_philippines":["Oyster omelet","Kilawin na talaba","Sinigang na talaba","Oyster sisig","Grilled talaba"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":119,"protein_g":23.3,"fat_g":1.4,"saturated_fat_g":0.37,"carbohydrates_g":3.3,"fiber_g":0,"sugars_g":0,"sodium_mg":467,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":110,"cholesterol_mg":29,"iron_mg":17.3,"monounsaturated_fat_g":0.19,"phosphorus_mg":257,"polyunsaturated_fat_g":0.5,"retinol_activity_equivalent_ug":95,"total_ash_g":1.8,"unsaturated_fat_g":0.69,"vitamin_a_ug":95,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.11,"vitamin_b3_mg":1.4,"vitamin_c_mg":0,"water_g":70.2},"serving_suggestions":[],"health_notes":{"summary":"Oysters provide lean protein to help build and repair body tissues, and they\u2019re relatively low in calories per 100g. They also have healthy-to-use fats, but they contain saturated fat (0.37g) and cholesterol (29mg), so it\u2019s best to keep portions balanced. Oysters can be higher in sodium (467mg), especially if cooked with salty sauces\u2014this matters for blood pressure and overall heart health. Since it\u2019s seafood, you can include it regularly, but pair it with fiber-rich sides and watch the salt in the recipe.","healthier_tips":["For meals\/snacks: aim for 1 palm-sized serving of oysters (about 80\u2013120g) as part of your 3 full meals, or as a protein snack if your meal already has enough carbs.","Balance your plate: add non-starchy vegetables (e.g., kangkong, lettuce, pechay) and a sensible carb portion (e.g., 1\/2\u20131 cup cooked rice or a small serving of bread).","Go easy on salt: limit salty sauces (toyo, patis, seasoning mixes) and choose lighter cooking methods like steaming or grilling.","Watch frequency: if you eat oysters often, vary your protein sources (fish, chicken, eggs, tofu\/beans) across the week.","Keep it \u201ceverything in moderation\u201d: enjoy oysters, but don\u2019t make them the only protein every day."]},"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\/oyster-window-pane-meat?agent=true"}}}