{"data":{"name":"Pork skin","slug":"pork-skin","scientific_name":"Sus scrofa scrofa","alternate_names":["Baboy balat"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Pork skin (crispy or cooked). It\u2019s mainly a protein-rich but very fatty part of the pig, with little to no carbs or fiber.","common_uses_philippines":["Chicharon","Crispy pata","Lechon kawali","Pork skin sisig","Dinuguan with pork skin"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":319,"protein_g":19.8,"fat_g":26.6,"saturated_fat_g":8.59,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":76,"cholesterol_mg":181,"food_type_g":1,"iron_mg":2.1,"monounsaturated_fat_g":14.55,"phosphorus_mg":46,"polyunsaturated_fat_g":3.22,"retinol_activity_equivalent_ug":130,"total_ash_g":0.2,"unsaturated_fat_g":17.77,"vitamin_a_ug":130,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.05,"vitamin_b3_mg":1,"vitamin_c_mg":0,"water_g":53.1},"serving_suggestions":[],"health_notes":{"summary":"Pork skin can add satiety because it has protein, but per 100g it\u2019s also high in total fat (26.6g) and saturated fat (8.59g), plus cholesterol (181mg). It has no carbs and no fiber, so it won\u2019t help with fullness from fiber the way vegetables and legumes do. For heart health, it\u2019s best to enjoy it in smaller portions and not as a daily staple\u2014especially if you already eat other fatty meats often. Sodium is listed as low here (6mg), but in real meals, seasoning and cooking methods can increase salt, so watch the overall dish seasoning.","healthier_tips":["Keep portion small: treat pork skin as a side or occasional topping, not the main portion of your meal.","Balance your plate: pair it with vegetables (like kangkong, pechay, or mixed veggies) and a fiber source (like beans or brown rice\/half rice).","Spread it across the day: if you have pork skin at one meal, choose lighter protein (fish, chicken breast, tofu) for the next meal.","Choose cooking style wisely: if possible, go for less oil and less sugar\/seasoning-heavy versions.","Since you usually have 3 meals + 1\u20132 snacks, aim to keep fatty treats to 1 small serving per day at most, or better, a few times a week."]},"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-skin?agent=true"}}}