{"data":{"name":"Theraponid, silvery, dried","slug":"theraponid-silvery-dried","scientific_name":"N\/A","alternate_names":["Ayungin","tuyo"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Theraponid, silvery, dried (dried fish). It\u2019s a protein-rich fish that\u2019s been dried for longer storage.","common_uses_philippines":["daing na bangus","dried fish sinigang","ginisang dried fish","tuyo with rice and vegetables","binagoongang isda","paksiw na tuyo"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":64},"nutrition_per_100g":{"calories_kcal":340,"protein_g":54.6,"fat_g":13.5,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":5317,"iron_mg":20.2,"phosphorus_mg":1356,"retinol_activity_equivalent_ug":185,"total_ash_g":20.4,"vitamin_a_ug":185,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.39,"vitamin_b3_mg":4.2,"vitamin_c_mg":0,"water_g":11.5},"serving_suggestions":[{"label":"1\/2 cup","weight_g":15,"volume_ml":null}],"health_notes":{"summary":"Dried fish is a convenient source of protein, which helps build and repair body tissues and supports steady energy between meals. This version has zero carbohydrates and no fiber, so it works best when paired with fiber-rich foods (like vegetables and fruits) and filling carbs (like rice or root crops) during your 3 full meals. It also has 13.5 g total fat per 100 g, so portion size matters for balancing your daily fat intake. Since it\u2019s dried, it may also be higher in salt depending on how it was processed\u2014pair it with fresh foods and drink enough water to help your overall meal balance.","healthier_tips":["Use a smaller serving: start with about 1\u20132 tablespoons of dried fish flakes (or ~30\u201350 g) per meal, then add more volume with vegetables.","Pair with fiber: add kangkong, pechay, ampalaya, or other leafy\/vegetable sides.","Balance your plate: include a sensible serving of rice or other carbs, plus a fruit or veggie snack if needed.","Soak and rinse if it\u2019s very salty, then cook with fresh ingredients (like tomatoes, onions, vinegar, or calamansi) to improve taste without relying on extra salt.","For snacks (1\u20132 per day), choose lighter options like fruit, yogurt, or nuts instead of eating dried fish again."]},"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\/theraponid-silvery-dried?agent=true"}}}