{"data":{"name":"Sardine, Indian, dried","slug":"sardine-indian-dried","scientific_name":"N\/A","alternate_names":["Tamban","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried sardines (Indian-style), a small fish that\u2019s dried for longer shelf life. It\u2019s mainly used as a protein topping or viand, often eaten with rice or mixed into dishes.","common_uses_philippines":["Sardines with rice","Ginataang sardinas","Sardines omelet","Sardinas with tomato and onions","Sardines patties"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":77},"nutrition_per_100g":{"calories_kcal":160,"protein_g":37.4,"fat_g":1.1,"saturated_fat_g":0.3,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":283,"iron_mg":3.7,"monounsaturated_fat_g":0.22,"phosphorus_mg":315,"polyunsaturated_fat_g":0.3,"retinol_activity_equivalent_ug":80,"total_ash_g":18.4,"unsaturated_fat_g":0.52,"vitamin_a_ug":80,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.11,"vitamin_b3_mg":14.5,"vitamin_c_mg":0,"water_g":43.1},"serving_suggestions":[{"label":"1 piece","weight_g":12.5,"volume_ml":null}],"health_notes":{"summary":"Sardines are a good protein source, which helps keep you full and supports muscle repair. They also provide healthy fats, but dried sardines can be higher in saturated fat for the calories they bring, so portion size matters. Since this version has no carbs and no fiber, it works best when paired with vegetables and\/or whole grains to balance your meals.","healthier_tips":["Use a smaller serving (about 1\/4 to 1\/3 cup cooked or a palm-sized portion) and add more vegetables to your plate.","Pair with brown rice, mixed grains, or starchy foods in a controlled portion, plus a side of leafy greens or non-starchy veggies.","If the sardines are salty, rinse quickly if the label allows, and avoid adding extra salty sauces.","For your daily pattern (3 meals + 1\u20132 snacks), keep sardines as part of a main meal (lunch or dinner), and don\u2019t stack multiple fatty\/salty foods in the same meal."]},"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-indian-dried?agent=true"}}}