{"data":{"name":"Squid","slug":"squid","scientific_name":"Loligo pealeii","alternate_names":["Pusit\/Lukos\/Nocos"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Squid (cooked). It\u2019s a lean seafood protein, with very little carbs and fiber.","common_uses_philippines":["Squid adobo","Calamares (fried squid)","Kinilaw na pusit","Pusit guisado","Sotanghon with squid"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":96},"nutrition_per_100g":{"calories_kcal":71,"protein_g":15.6,"fat_g":1,"saturated_fat_g":0.26,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":143,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":55,"cholesterol_mg":169,"iron_mg":1.2,"monounsaturated_fat_g":0.08,"phosphorus_mg":160,"polyunsaturated_fat_g":0.38,"retinol_activity_equivalent_ug":210,"total_ash_g":1.2,"unsaturated_fat_g":0.46,"vitamin_a_ug":210,"vitamin_b1_mg":0,"vitamin_b2_mg":0.04,"vitamin_b3_mg":2.5,"vitamin_c_mg":0,"water_g":82.2},"serving_suggestions":[{"label":"1 piece","weight_g":25,"volume_ml":null}],"health_notes":{"summary":"Squid can help support your daily protein needs since it has almost no carbohydrates. It also provides cholesterol (169 mg per 100 g) and saturated fat (0.26 g per 100 g), so it\u2019s best to enjoy it in reasonable portions, especially if you\u2019re watching heart health. It has sodium (143 mg per 100 g), which can add up if it\u2019s seasoned heavily or served with salty sauces. The good part: because it\u2019s low in carbs, squid can fit well as a protein choice for your 3 meals plus 1\u20132 snacks per day without crowding out vegetables and other balanced foods.","healthier_tips":["Choose cooking methods like boiled, grilled, or lightly saut\u00e9ed instead of deep-fried.","Watch the salt: go easy on soy sauce, bagoong, or salty seasoning; add flavor with calamansi, garlic, herbs, and pepper.","Portion guide: aim for about 1 palm-sized serving of squid per meal, then pair with 1\u20132 cups of vegetables and a sensible amount of rice or carbs.","If you\u2019re having squid as a snack, keep it smaller and pair with a fruit or veggie side to stay balanced.","Rotate seafood with other proteins (fish, chicken, eggs, tofu) across the week."]},"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?agent=true"}}}