{"data":{"name":"Seaweed, gamet, dried","slug":"seaweed-gamet-dried","scientific_name":"Porphyra sp.","alternate_names":["Gamet","tuyo"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Dried seaweed (gamet\/sea vegetables). It\u2019s a plant-based food often used as a \u201cvegetable\u201d topping or snack, and it\u2019s usually eaten in small amounts because it\u2019s salty and concentrated when dried.","common_uses_philippines":["Seaweed salad","Ginisang seaweed","Seaweed rice toppings","Kinilaw with seaweed","Maki\/seaweed rolls"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":252,"protein_g":23.7,"fat_g":1.2,"saturated_fat_g":0.26,"carbohydrates_g":36.7,"fiber_g":1.4,"sugars_g":2.3,"sodium_mg":222,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2620,"calcium_mg":472,"cholesterol_mg":0,"iron_mg":31.6,"monounsaturated_fat_g":0.11,"phosphorus_mg":192,"polyunsaturated_fat_g":0.47,"retinol_activity_equivalent_ug":218,"total_ash_g":7.7,"unsaturated_fat_g":0.58,"vitamin_a_ug":0,"vitamin_b1_mg":0.16,"vitamin_b2_mg":0.15,"vitamin_b3_mg":3.1,"vitamin_c_mg":0,"water_g":30.7},"serving_suggestions":[],"health_notes":{"summary":"Dried seaweed can add fiber (1.4 g per 100 g) which helps keep your digestion regular. It also has carbohydrates (36.7 g) and low fat (1.2 g total; 0.26 g saturated). One thing to watch is sodium (222 mg) and the fact that dried forms are more concentrated\u2014so portion size matters for people managing blood pressure or salt intake. If you\u2019re using it as a side or topping, it can support a balanced plate without needing a lot.","healthier_tips":["Use it as a topping or side (a small handful or a few tablespoons) instead of a full bowl, especially if it\u2019s already salty.","Pair it with your main meals: add to rice meals with lean protein (fish, chicken, tofu) and more fresh veggies to balance the plate.","For snacks, combine with unsalted foods (e.g., plain rice crackers or fruit) rather than eating large amounts of salty dried seaweed alone.","If you\u2019re watching sodium, choose less-salted versions and rinse if the product allows.","Keep your daily pattern in mind: 3 full meals plus 1\u20132 snacks\u2014seaweed can fit in as part of a snack or as a meal topping, not as the main \u201cbulk\u201d food every time."]},"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\/seaweed-gamet-dried?agent=true"}}}