{"data":{"name":"Snail, freshwater","slug":"snail-freshwater","scientific_name":"Melanoides sp.","alternate_names":["Susong pilipit"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Freshwater snail (often eaten as a small shellfish). It\u2019s mainly used as a protein source, and in 100g it provides about 94 kcal with some carbohydrates and very little fat.","common_uses_philippines":["Snail sinigang","adobong kuhol","garlic butter snails (kuhol)","kuhol with bagoong","pinakbet with snails"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":29},"nutrition_per_100g":{"calories_kcal":94,"protein_g":9.4,"fat_g":0.8,"saturated_fat_g":0.21,"carbohydrates_g":12.2,"fiber_g":0,"sugars_g":0,"sodium_mg":53,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":2702,"cholesterol_mg":29,"iron_mg":0.3,"monounsaturated_fat_g":0.15,"phosphorus_mg":75,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":130,"total_ash_g":5.8,"unsaturated_fat_g":0.29,"vitamin_a_ug":130,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.23,"vitamin_b3_mg":1.9,"vitamin_c_mg":0,"water_g":71.8},"serving_suggestions":[{"label":"1\/2 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Snails can help support your daily protein needs for muscle repair and satiety. In this serving, you also get cholesterol (29 mg) and saturated fat (0.21 g), plus sodium (53 mg). Since snails are usually cooked with salty ingredients (like bagoong, patis, or broth), the total sodium can add up depending on the recipe\u2014so it\u2019s best to watch the sauce and portion size. The carbohydrates (12.2 g) are present but not the main reason to eat snails; they\u2019re still best treated as a protein add-on to your meals.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, treat snail as a side protein: aim for about 1\/2 to 1 cup cooked (or a palm-sized portion) depending on your appetite.","Choose cooking methods that keep it lighter: stew\/saut\u00e9 with less oil and avoid heavy, oily sauces.","Go easy on salty condiments and broth; add flavor with garlic, onion, ginger, and herbs instead.","If you\u2019re watching cholesterol or heart health, balance it with fish, eggs, tofu, and beans across the week.","Make sure snails are properly cleaned and cooked thoroughly for food safety."]},"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\/snail-freshwater?agent=true"}}}