{"data":{"name":"Seabream, goldsilk, dried","slug":"seabream-goldsilk-dried","scientific_name":"N\/A","alternate_names":["Bakokong moro","daing"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Dried seabream (goldsilk). It\u2019s a fish-based protein that\u2019s been dried, so it\u2019s more concentrated in flavor and nutrients than fresh fish.","common_uses_philippines":["Tuyo (dried anchovy)","Daing na bangus","Dried fish sinigang","Ginataang dried fish","Pinakbet with dried fish","Crispy dried fish with garlic rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":46},"nutrition_per_100g":{"calories_kcal":193,"protein_g":40.1,"fat_g":3.6,"saturated_fat_g":0.96,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6575,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":212,"iron_mg":2.3,"monounsaturated_fat_g":1.25,"phosphorus_mg":339,"polyunsaturated_fat_g":0.57,"retinol_activity_equivalent_ug":6,"total_ash_g":15.9,"unsaturated_fat_g":1.82,"vitamin_a_ug":6,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.04,"vitamin_b3_mg":7.2,"vitamin_c_mg":0,"water_g":40.4},"serving_suggestions":[],"health_notes":{"summary":"Fish like seabream helps support muscle and body repair because it\u2019s a good protein source. However, dried fish also tends to be high in sodium (about 6,575 mg per 100 g) and has some saturated fat (about 0.96 g per 100 g). With the right portion, it can fit well in a balanced day\u2014especially if you already have 3 full meals plus 1\u20132 snacks. If eaten too often or in large amounts, the high sodium can make it harder to keep blood pressure in a healthy range.","healthier_tips":["Portion first: keep it to a small serving (e.g., a few tablespoons to about 30\u201350 g) and treat it as a \u201cprotein side,\u201d not the whole meal.","Rinse if possible: if the dried fish is salty, rinse briefly and soak for a short time, then drain well.","Balance the plate: pair with rice in proper portions plus lots of non-starchy vegetables (like kangkong, pechay, okra) and a source of fiber.","Watch frequency: include it a few times a week at most, then rotate with fresh fish, chicken, eggs, or tofu.","Choose lower-salt sides: avoid extra salty condiments (bagoong, salted eggs, instant broth) 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\/seabream-goldsilk-dried?agent=true"}}}