{"data":{"name":"Ten-pounder, Hawaiian","slug":"ten-pounder-hawaiian","scientific_name":"Elops hawaiensis","alternate_names":["Bidbid\/Hawaiian ladyfish"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Ten-pounder, Hawaiian (a type of fish). It\u2019s a lean protein food with very low carbs, some healthy fats, and a moderate amount of sodium.","common_uses_philippines":["Tinapang isda","Sinigang na isda","Grilled fish with atchara","Paksiw na isda","Sardinas or fish salad","Fish sinangag"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":56},"nutrition_per_100g":{"calories_kcal":77,"protein_g":18.8,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":53,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":64,"iron_mg":0.4,"monounsaturated_fat_g":0.09,"phosphorus_mg":226,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":135,"total_ash_g":1.3,"unsaturated_fat_g":0.13,"vitamin_a_ug":135,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.05,"vitamin_b3_mg":1.8,"vitamin_c_mg":0,"water_g":79.7},"serving_suggestions":[],"health_notes":{"summary":"Fish like this can help you meet your daily protein needs for muscle repair and satiety, especially when you eat 3 full meals plus 1\u20132 snacks. It has low total fat (about 0.2 g per 100 g) and no carbs and no sugar, which makes it a good choice when you\u2019re building balanced plates. It also has sodium (about 53 mg per 100 g), so it\u2019s best to pair it with fresh or lightly seasoned sides to keep your overall salt intake reasonable.","healthier_tips":["Serve with half plate non-starchy vegetables (e.g., kangkong, pechay, broccoli) and 1\/4 plate rice or other carbs.","Choose cooking methods like grilling, steaming, or baking. If using seasoning, go easy on salty sauces.","Add fiber by including vegetables or a fruit on the side, especially if this is your main protein for the meal.","For snacks, pair fish with unsweetened options (e.g., a small serving of fruit or yogurt) rather than salty crackers."]},"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\/ten-pounder-hawaiian?agent=true"}}}