{"data":{"name":"Sardine, bombon","slug":"sardine-bombon","scientific_name":"Sardinella tawilis","alternate_names":["Tawilis\/Freshwater sardinella"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Sardine, bombon (canned sardines). It\u2019s a ready-to-eat fish that\u2019s usually packed with oil or sauce and is commonly eaten as a protein-rich ulam.","common_uses_philippines":["Sardines with rice","Sardines with tomato and onions","Sardines omelet","Sardines pasta","Sardines sisig"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":114,"protein_g":19.3,"fat_g":4.1,"saturated_fat_g":1.08,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":65,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":206,"cholesterol_mg":48,"iron_mg":1.6,"monounsaturated_fat_g":0.8,"phosphorus_mg":448,"polyunsaturated_fat_g":1.04,"retinol_activity_equivalent_ug":110,"total_ash_g":1.6,"unsaturated_fat_g":1.84,"vitamin_a_ug":110,"vitamin_b1_mg":0,"vitamin_b2_mg":0.1,"vitamin_b3_mg":3.2,"vitamin_c_mg":0,"water_g":75},"serving_suggestions":[{"label":"1 piece","weight_g":15,"volume_ml":null}],"health_notes":{"summary":"Sardines are a good protein option for your meals and snacks because they help keep you full and support muscle maintenance. They also provide healthy fats along with cholesterol and saturated fat, so it\u2019s best to pair them with plenty of vegetables and to watch how often you rely on canned fish. The sodium is also relatively low compared with many processed foods, but it can still add up\u2014so balance it with fresh, less salty sides (like steamed gulay) and plenty of water.","healthier_tips":["For a 3-meals-a-day pattern, use sardines as your protein for 1 meal, then balance the plate with 1\u20132 cups of gulay and a sensible rice portion (or swap with brown rice\/whole grains).","If it\u2019s packed in oil, drain the excess oil to reduce total and saturated fat.","Choose sides that are low-sodium: fresh tomatoes, cucumber, kangkong, or mixed greens.","For snacks, you can have a small serving (like a few tablespoons) with fruit or veggies instead of eating sardines as a frequent snack.","Check the label if you\u2019re watching sodium and saturated fat\u2014some variants can be higher."]},"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?agent=true"}}}