{"data":{"name":"Sea catfish, smooth-headed","slug":"sea-catfish-smooth-headed","scientific_name":"Plicofollis nella","alternate_names":["Bunguan\/Bongoan"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Sea catfish (smooth-headed), a type of fish eaten as a protein source. For 100g, it has about 89 kcal and 0g carbs, with ~0.4g total fat (including 0.13g saturated fat).","common_uses_philippines":["Sinigang na isda","Grilled fish (inihaw)","Paksiw na isda","Tinapang isda","Fish sinigang with vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":45},"nutrition_per_100g":{"calories_kcal":89,"protein_g":21.3,"fat_g":0.4,"saturated_fat_g":0.13,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":106,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":31,"iron_mg":2,"monounsaturated_fat_g":0.12,"phosphorus_mg":167,"polyunsaturated_fat_g":0.11,"retinol_activity_equivalent_ug":70,"total_ash_g":1,"unsaturated_fat_g":0.23,"vitamin_a_ug":70,"vitamin_b1_mg":0.46,"vitamin_b2_mg":0.12,"vitamin_b3_mg":3.1,"vitamin_c_mg":0,"water_g":77.3},"serving_suggestions":[],"health_notes":{"summary":"Fish like sea catfish help support your daily meals because they provide lean protein with very low carbs, which fits well with a Filipino eating pattern of 3 full meals plus 1\u20132 snacks. It\u2019s also helpful for keeping meals lighter since it\u2019s low in fat and calories. On the other hand, watch the sodium depending on how it\u2019s cooked\u2014this food has about 106mg sodium per 100g, and additional salt, bagoong, or salty sauces can raise it further.","healthier_tips":["Choose cooking methods like boiled, steamed, grilled, or sinigang with less added salt.","For a balanced plate, pair with 1\u20132 cups of vegetables and a sensible serving of rice or root crops (especially if you\u2019re having it for lunch or dinner).","If you\u2019re using patis\/bagoong or soy sauce, start with small amounts and add more only if needed.","For snacks, you can have a small portion of fish with veggies (e.g., leftover grilled fish) instead of fried or salty versions."]},"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\/sea-catfish-smooth-headed?agent=true"}}}