{"data":{"name":"Sardine, Indian, smoked","slug":"sardine-indian-smoked","scientific_name":"N\/A","alternate_names":["Tamban","tinapa"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Smoked sardines (Indian-style), a protein-rich fish usually eaten as a viand or topping. Per 100g serving: about 160 kcal, 4.4g fat (with 0.9g saturated fat) and 0g carbs and 0g fiber. It also has 51mg cholesterol and 1348mg sodium.","common_uses_philippines":["Sardines with rice","Sardines guisado","Sardines omelet","Sardines pasta","Sardines sandwich"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":60},"nutrition_per_100g":{"calories_kcal":160,"protein_g":30,"fat_g":4.4,"saturated_fat_g":0.9,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":1348,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":222,"cholesterol_mg":51,"iron_mg":1.3,"monounsaturated_fat_g":2.28,"phosphorus_mg":228,"polyunsaturated_fat_g":0.62,"retinol_activity_equivalent_ug":80,"total_ash_g":4.2,"unsaturated_fat_g":2.9,"vitamin_a_ug":80,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.14,"vitamin_b3_mg":7,"vitamin_c_mg":0,"water_g":61.4},"serving_suggestions":[],"health_notes":{"summary":"Sardines are a convenient source of protein, which helps keep you full and supports muscle maintenance\u2014useful for your 3 full meals plus 1\u20132 snacks a day. The fat in sardines is part of what makes them satisfying, but the saturated fat and cholesterol mean it\u2019s best to keep portions balanced. The bigger watch-out here is sodium (1348mg per 100g), since high-salt foods can add up quickly and may affect blood pressure over time. The good news: you can still enjoy smoked sardines by pairing them with low-salt foods and not making them the only protein choice every day.","healthier_tips":["Portion: Aim for about 1\/2 cup (or roughly 50\u201375g) per meal if you\u2019re using it as a main protein.","Balance the plate: Pair with 1\u20132 cups non-starchy vegetables (like kangkong, pechay, repolyo) and 1\/2\u20131 cup rice or root crops depending on your activity.","Reduce salt impact: If the sardines are very salty, rinse briefly and drain before cooking\/eating.","Mix your proteins: Rotate with other options (fish, chicken, eggs, tofu, beans) across the week.","Watch snacks: If you had sardines at lunch, choose lighter snacks (fruit, yogurt, nuts in small portions) so your day stays balanced."]},"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-smoked?agent=true"}}}