{"data":{"name":"Swordfish, dried","slug":"swordfish-dried","scientific_name":"N\/A","alternate_names":["Malasugi","daing"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Swordfish, dried (a salty, shelf-stable fish product). It\u2019s mainly used as a protein topping or viand, often eaten in small portions because it\u2019s concentrated and salty.","common_uses_philippines":["Tuyo (dried fish) with rice","Daing na bangus","Dried fish sinigang","Ginataang dried fish","Pinangat with dried fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":90},"nutrition_per_100g":{"calories_kcal":250,"protein_g":53.5,"fat_g":4,"saturated_fat_g":0.96,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":6310,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":236,"cholesterol_mg":40,"iron_mg":2.3,"monounsaturated_fat_g":1.79,"phosphorus_mg":437,"polyunsaturated_fat_g":0.69,"retinol_activity_equivalent_ug":80,"total_ash_g":10.4,"unsaturated_fat_g":2.48,"vitamin_a_ug":80,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.04,"vitamin_b3_mg":36.4,"vitamin_c_mg":0,"water_g":42.8},"serving_suggestions":[{"label":"1 piece","weight_g":5.71,"volume_ml":null}],"health_notes":{"summary":"Swordfish provides protein to help build and repair body tissues, and it also has cholesterol (naturally present in animal foods). The dried form is usually high in sodium (in this data: very high), which can be a concern for blood pressure if eaten often or in big servings. It also has some saturated fat, so keeping portions right helps balance your overall fat intake. Since it\u2019s a protein food, it can fit well into your daily pattern (3 full meals plus 1\u20132 snacks) when you pair it with plenty of vegetables and choose lower-sodium sides.","healthier_tips":["Keep portions small: aim for about 1\u20132 tablespoons to 1\/4 cup cooked\/ready-to-eat, then fill the plate with rice (if needed) plus vegetables.","Balance the meal: pair with non-starchy veggies (e.g., kangkong, pechay, talong) and add a source of fiber like vegetables or a small serving of fruit.","Watch sodium: if the dried fish is very salty, soak and rinse before cooking (if your usual method allows), and avoid adding extra salty sauces.","Spread it out: don\u2019t make dried swordfish a daily habit\u2014use it a few times a week at most, depending on your overall diet.","Choose cooking style wisely: grill, saut\u00e9 with minimal oil, or steam instead of deep-frying."]},"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\/swordfish-dried?agent=true"}}}