{"data":{"name":"Pork head","slug":"pork-head","scientific_name":"Sus scrofa scrofa","alternate_names":["Baboy ulo"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Pork head (usually boiled or stewed pork parts from the head), a protein-rich viand made from fatty cuts.","common_uses_philippines":["Kare-kare","Dinuguan","Crispy pata","Pork sisig","Lechon kawali","Pork head stew"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":60},"nutrition_per_100g":{"calories_kcal":326,"protein_g":14.4,"fat_g":28.8,"saturated_fat_g":null,"carbohydrates_g":2.3,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":244,"iron_mg":2.4,"phosphorus_mg":192,"retinol_activity_equivalent_ug":25,"total_ash_g":1.2,"vitamin_a_ug":25,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.16,"vitamin_b3_mg":2.3,"vitamin_c_mg":0,"water_g":53.3},"serving_suggestions":[],"health_notes":{"summary":"This food can help you meet your daily protein needs for muscle repair and satiety. However, it\u2019s also high in total fat (about 28.8g per 100g), so frequent large servings may add up in calories and saturated fat. Carbs are low (about 2.3g), so it won\u2019t be your main energy source\u2014your meal balance will depend on what you pair it with (rice, vegetables, and sauces).","healthier_tips":["Keep portions small: aim for about 1\/4 to 1\/3 cup cooked (or roughly 50\u201375g) per meal, then fill the rest of your plate with vegetables and a reasonable amount of rice.","Choose cooking methods that reduce extra oil (boil, simmer, or stew). Skim off visible fat from the broth if it\u2019s oily.","Pair with lots of non-starchy vegetables (e.g., kangkong, pechay, repolyo, carrots) and add a fiber-rich side (like ensaladang gulay) to help balance the meal.","Watch the sauce: salty, oily sauces can increase sodium and make the meal heavier.","If you eat this as a main viand, consider lighter snacks later (e.g., fruit or yogurt) instead of another heavy food."]},"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\/pork-head?agent=true"}}}