{"data":{"name":"Swordfish","slug":"swordfish","scientific_name":"Xiphias gladius","alternate_names":["Malasugi\/marlin"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Swordfish is a type of fish (usually grilled, steamed, or pan-seared). It\u2019s mainly a protein food, with very little carbs and fiber.","common_uses_philippines":["Sinigang na swordfish","Grilled swordfish with calamansi","Swordfish adobo","Swordfish sinigang sa miso","Swordfish kinilaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":55},"nutrition_per_100g":{"calories_kcal":113,"protein_g":19.2,"fat_g":4,"saturated_fat_g":0.96,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":75,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":19,"cholesterol_mg":40,"iron_mg":0.9,"monounsaturated_fat_g":1.79,"phosphorus_mg":195,"polyunsaturated_fat_g":0.69,"retinol_activity_equivalent_ug":22,"total_ash_g":1.3,"unsaturated_fat_g":2.48,"vitamin_a_ug":22,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.11,"vitamin_b3_mg":7.5,"vitamin_c_mg":0,"water_g":75.5},"serving_suggestions":[],"health_notes":{"summary":"Swordfish helps support muscle and keeps you full because it\u2019s rich in protein. It also provides healthy eating variety compared to more fatty meats. For health balance, note that it has some saturated fat (about 0.96 g per 100 g) and cholesterol (about 40 mg), plus sodium (about 75 mg). Choosing lighter cooking methods and watching how often you eat it can help you fit it well into your daily meals.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, use swordfish as a main protein at lunch or dinner (pair with rice in a reasonable portion, or with vegetables).","Choose grilled, steamed, or baked versions; go easy on added oil, butter, and salty sauces.","Build the plate: 1\/2 plate vegetables, 1\/4 plate rice or other carbs, 1\/4 plate swordfish.","If you\u2019re watching heart health, rotate fish types (like bangus, tilapia, sardines) so your protein choices stay varied."]},"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?agent=true"}}}