{"data":{"name":"Sardines, in spiced oil, cnd","slug":"sardines-in-spiced-oil-cnd","scientific_name":"N\/A","alternate_names":["Sardinas","Spanish style","de lata"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Sardines in spiced oil (canned sardines). It\u2019s a protein-rich fish packed in oil with added spices, usually eaten straight from the can or mixed with rice\/vegetables.","common_uses_philippines":["Sardines with rice","Sardines omelet","Sardines patties","Ginataang sardines","Sardines in tomato sauce"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":438,"protein_g":19.8,"fat_g":39.9,"saturated_fat_g":6.4,"carbohydrates_g":0,"fiber_g":0.7,"sugars_g":0,"sodium_mg":432,"potassium_mg":327},"other_nutrients":{"beta_carotene_ug":54,"calcium_mg":544,"cholesterol_mg":57,"iron_mg":2,"monounsaturated_fat_g":5.3,"phosphorus_mg":315,"polyunsaturated_fat_g":18.4,"retinol_activity_equivalent_ug":13,"total_ash_g":3.4,"unsaturated_fat_g":23.7,"vitamin_a_ug":8,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.16,"vitamin_b3_mg":10.6,"vitamin_c_mg":0,"water_g":39.5,"zinc_mg":1.5},"serving_suggestions":[{"label":"1 piece","weight_g":10,"volume_ml":null}],"health_notes":{"summary":"Sardines are a good source of protein, which helps keep you full and supports muscle maintenance. They also provide healthy fats, but this version is higher in total and saturated fat (39.9 g total fat; 6.4 g saturated fat per 100 g) and has moderate cholesterol. It\u2019s also relatively high in sodium (432 mg per 100 g), so it\u2019s best to watch your total salt intake for the day. The good part: since it has zero carbs and some fiber (0.7 g), it can fit well in balanced meals\u2014just pair it with vegetables and choose reasonable portions.","healthier_tips":["For your meals (3 full meals + 1\u20132 snacks), use sardines as a protein add-on: start with about 1\/2 can to 1 small serving, then add lots of vegetables.","If you can, drain the oil and use the sardines with a little of the sauce\/spices for flavor.","Balance the plate: pair with non-starchy vegetables (e.g., kangkong, pechay, tomatoes) and a sensible portion of rice or other carbs.","To manage sodium, rinse lightly if the product allows, and avoid combining with other very salty foods in the same meal (e.g., bagoong, instant noodles).","Keep it frequent but not daily if you\u2019re also eating other fatty or salty foods\u2014mix it with other proteins through the 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\/sardines-in-spiced-oil-cnd?agent=true"}}}