{"data":{"name":"Squid, dried","slug":"squid-dried","scientific_name":"N\/A","alternate_names":["Pusit","tuyo"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Dried squid (pusit), usually sold as a chewy or crispy snack after curing and drying. It\u2019s mainly a protein food, with little to no carbs and fiber.","common_uses_philippines":["Dried squid snack","Pusit (squid) adobo","Squid sinigang","Calamares (fried squid rings)","Grilled squid with garlic and vinegar"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":98},"nutrition_per_100g":{"calories_kcal":289,"protein_g":62.3,"fat_g":4.4,"saturated_fat_g":0.61,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":864,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":54,"iron_mg":3.8,"monounsaturated_fat_g":0.12,"phosphorus_mg":692,"polyunsaturated_fat_g":0.91,"retinol_activity_equivalent_ug":265,"total_ash_g":5.2,"unsaturated_fat_g":1.03,"vitamin_a_ug":265,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.05,"vitamin_b3_from_tryptophan_mg":7.1,"vitamin_b3_mg":11.8,"vitamin_c_mg":0,"water_g":28.1},"serving_suggestions":[{"label":"1 piece","weight_g":7.5,"volume_ml":null}],"health_notes":{"summary":"Dried squid can help you meet your daily protein needs, which supports muscle and keeps you fuller between meals. It also has some healthy fats, but it\u2019s relatively higher in sodium (864 mg per 100 g) and has some saturated fat (0.61 g per 100 g). Because it\u2019s salty and calorie-dense for its size, it\u2019s best to enjoy it in small portions, especially if you snack often.","healthier_tips":["Use it as a snack add-on, not a main \u201cfull plate\u201d food\u2014try 1 small serving (about a handful) instead of eating a whole pack.","Pair with a fiber-rich food for balance: eat with fresh vegetables or a side of fruit (e.g., cucumber, tomatoes, or mango\/banana in a small portion).","Hydrate well\u2014drink water with your snack.","If you\u2019re watching blood pressure or salt intake, choose less salty versions when available and limit frequency (e.g., 1 snack day, not every day).","For meals, consider using squid as a protein topping in a balanced viand (rice + veggies + protein), rather than relying on dried squid alone."]},"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-dried?agent=true"}}}