{"data":{"name":"Pomfret, black","slug":"pomfret-black","scientific_name":"Parastromateus niger","alternate_names":["Pampano\/Pompano"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Pomfret (black) fish. It\u2019s a lean protein food (about 93 kcal per 100 g) with no carbs and very little fat.","common_uses_philippines":["Tinapang pomfret","Ginataang isda (light version)","Sinigang na isda","Paksiw na isda","Grilled fish with calamansi","Escabeche na isda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":48},"nutrition_per_100g":{"calories_kcal":93,"protein_g":18.8,"fat_g":2,"saturated_fat_g":1.17,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":98,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":40,"cholesterol_mg":21,"iron_mg":0.6,"monounsaturated_fat_g":0.53,"phosphorus_mg":179,"polyunsaturated_fat_g":0.11,"retinol_activity_equivalent_ug":145,"total_ash_g":1.2,"unsaturated_fat_g":0.64,"vitamin_a_ug":145,"vitamin_b1_mg":0.27,"vitamin_b2_mg":0.11,"vitamin_b3_mg":5.7,"vitamin_c_mg":0,"water_g":78},"serving_suggestions":[],"health_notes":{"summary":"Pomfret helps support muscle and keeps you full because it\u2019s mainly protein. It also has cholesterol (about 21 mg per 100 g) and saturated fat (about 1.17 g per 100 g), so it\u2019s best to balance it with plenty of vegetables and choose cooking methods that don\u2019t add too much oil. Sodium is relatively low (about 98 mg per 100 g), but if you use salty sauces, bagoong, or heavy seasoning, the sodium can go up\u2014so watch the taste when you season.","healthier_tips":["For meals: pair 1 serving pomfret (roughly 1 palm-sized portion) with 1\u20132 cups non-starchy vegetables and a sensible serving of rice or other carbs.","Choose cooking methods like steam, grill, bake, or pan-cook with minimal oil.","If you\u2019re having it as a snack, keep the portion smaller and add veggies or a fruit on the side.","Season with herbs, calamansi, garlic, pepper, and a little salt; go easy on salty sauces to keep sodium in check.","Since it has no fiber, always add vegetables (and fruit if you want) to support digestion and fullness."]},"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\/pomfret-black?agent=true"}}}