{"data":{"name":"Sardine, bombon, dried","slug":"sardine-bombon-dried","scientific_name":"N\/A","alternate_names":["Tawilis","tuyo"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Sardines (dried\/bombon style). It\u2019s a protein-rich fish that\u2019s usually dried and sometimes sweetened or seasoned, so it\u2019s shelf-stable and convenient as a ulam or topping.","common_uses_philippines":["Sardines with tomato sauce","Sardines guisado","Sardines with garlic and onions","Sardines as topping for sinangag","Sardines in omelet"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":48},"nutrition_per_100g":{"calories_kcal":157,"protein_g":26.2,"fat_g":5.8,"saturated_fat_g":1.56,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":207,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":251,"cholesterol_mg":116,"iron_mg":18.8,"monounsaturated_fat_g":1.17,"phosphorus_mg":168,"polyunsaturated_fat_g":1.58,"retinol_activity_equivalent_ug":42,"total_ash_g":13.5,"unsaturated_fat_g":2.75,"vitamin_a_ug":42,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.05,"vitamin_b3_mg":2.9,"vitamin_c_mg":0,"water_g":54.5},"serving_suggestions":[],"health_notes":{"summary":"Sardines help support your daily protein needs, which is useful for keeping you full and supporting muscle maintenance. They also provide healthy fats, but they can be higher in saturated fat and cholesterol compared with leaner proteins. The bigger watch-out is sodium (about 207 mg per 100 g), especially if you eat it often or pair it with salty sauces\/condiments\u2014too much sodium can raise blood pressure for some people. The good news: with the right portion and frequency, sardines can fit well in a balanced Filipino meal.","healthier_tips":["Use it as a portion-based ulam: start with about 1\/4 to 1\/2 cup cooked equivalent (or a small serving) per meal, then adjust based on your appetite and what else is on your plate.","Balance the plate: pair with vegetables (like kangkong, pechay, ampalaya) and a moderate serving of rice or swap part of rice with veggies if you\u2019re trying to manage weight.","Watch the salt: if your sardines are very salty, rinse quickly and drain well before cooking\/eating.","Limit frequency if you\u2019re also eating other salty processed foods: aim to include sardines a few times a week, not every day.","If you\u2019re having it as a snack, keep it small and add something fiber-rich (e.g., fruit or vegetables) to help balance the meal pattern (3 full meals + 1\u20132 snacks)."]},"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\/sardine-bombon-dried?agent=true"}}}