{"data":{"name":"Squid, boiled","slug":"squid-boiled","scientific_name":"Loligo pealeii","alternate_names":["Pusit","nilaga"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Boiled squid (100g) is a lean seafood protein. It\u2019s low in carbs and has very little fat, while still giving you filling protein.","common_uses_philippines":["Squid adobo","paksiw na pusit","sinigang na pusit","grilled pusit","calamares (squid rings)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":98},"nutrition_per_100g":{"calories_kcal":80,"protein_g":17.4,"fat_g":1.2,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":40,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":48,"food_type_g":1,"iron_mg":1.6,"phosphorus_mg":158,"retinol_activity_equivalent_ug":120,"total_ash_g":1,"vitamin_a_ug":120,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.04,"vitamin_b3_mg":1.7,"vitamin_c_mg":0,"water_g":80.4},"serving_suggestions":[{"label":"1 piece","weight_g":25,"volume_ml":null}],"health_notes":{"summary":"Squid helps support muscle and keeps you satisfied, especially when you\u2019re building balanced meals (3 full meals + 1\u20132 snacks). With about 40mg sodium per 100g, it\u2019s generally a lighter choice than many processed or heavily salted seafood. It\u2019s also naturally low in sugar and fiber, so pairing it with vegetables and a smart carb source (like rice or root crops in proper portions) helps round out your meal.","healthier_tips":["For meals, pair boiled squid with non-starchy vegetables (e.g., kangkong, pechay, ampalaya) and a measured carb portion (rice, kamote, or whole grains).","Keep the flavoring simple: use herbs, calamansi, garlic, and a little soy sauce instead of lots of salty sauces.","Portion guide: aim for about 1 palm-sized serving of squid per meal, then add vegetables and your chosen carbs.","If you\u2019re having it as a snack, keep it smaller and add crunchy veggies or a piece of fruit for balance."]},"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\/squid-boiled?agent=true"}}}