{"data":{"name":"Theraponid, silvery","slug":"theraponid-silvery","scientific_name":"Leiopotherapon plumbeus","alternate_names":["Ayungin\/Silver perch"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Theraponid, silvery (a small silvery fish). It\u2019s a lean fish, usually eaten as viand or fried\/grilled after cleaning and seasoning.","common_uses_philippines":["Tinapang isda","Sinigang na isda","Paksiw na isda","Grilled fish with calamansi and herbs","Fried fish (lightly)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":35},"nutrition_per_100g":{"calories_kcal":75,"protein_g":18.4,"fat_g":0.2,"saturated_fat_g":null,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":68,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":136,"iron_mg":2.2,"phosphorus_mg":184,"retinol_activity_equivalent_ug":100,"total_ash_g":1.3,"vitamin_a_ug":100,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.12,"vitamin_b3_mg":1.8,"vitamin_c_mg":0,"water_g":80.1},"serving_suggestions":[],"health_notes":{"summary":"This fish is a good protein source with low fat (about 0.2 g per 100 g), which helps support muscle and keeps meals filling. It has no carbohydrates, fiber, or sugar, so it fits well for balanced meals. It does have sodium (about 68 mg per 100 g), so the overall salt level can still rise depending on how it\u2019s cooked (e.g., bagoong, patis, or very salty seasoning).","healthier_tips":["Pair it with 1\u20132 cups of vegetables (like kangkong, talbos ng kamote, or mixed veggies) and a sensible serving of rice or root crops.","Choose grilled, steamed, or lightly fried methods. If frying, use less oil and avoid frequent deep-frying.","Watch the saltier condiments (patis, toyo, bagoong). Add gradually and taste first.","For your daily pattern: aim for fish as part of your 3 full meals, and use it as a main viand 1\u20132 times a week (or more if it replaces higher-fat meats), depending on your overall intake.","Portion guide: about 1 palm-sized serving of fish per meal, then balance with rice and vegetables."]},"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?agent=true"}}}