{"data":{"name":"Tilapia, dried","slug":"tilapia-dried","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Meat and Poultry","slug":"meat-and-poultry"},"description":"Dried tilapia (tuyo-style), a fish-based protein made by drying tilapia, usually with added salt.","common_uses_philippines":["Tuyo with rice","Tinapa (smoked fish)","Daing na bangus","Ginataang tilapia","Paksiw na isda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":46},"nutrition_per_100g":{"calories_kcal":313,"protein_g":60.6,"fat_g":7.8,"saturated_fat_g":2.08,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":10392,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":2812,"cholesterol_mg":87,"iron_mg":8.7,"monounsaturated_fat_g":2.78,"phosphorus_mg":360,"polyunsaturated_fat_g":1.56,"retinol_activity_equivalent_ug":70,"total_ash_g":19.1,"unsaturated_fat_g":4.34,"vitamin_a_ug":70,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.32,"vitamin_b3_mg":11.6,"vitamin_c_mg":0,"water_g":16.1},"serving_suggestions":[{"label":"1 piece","weight_g":25,"volume_ml":null}],"health_notes":{"summary":"Tilapia is a good protein food that helps keep you full and supports muscle maintenance. Dried tilapia also has cholesterol (about 87 mg per 100 g) and higher sodium (about 10,392 mg per 100 g), which can be a concern for people with high blood pressure or those who eat salty foods often. It also has saturated fat (about 2.08 g per 100 g) and total fat (about 7.8 g per 100 g), so portions matter\u2014especially since dried fish is calorie-dense (about 313 kcal per 100 g).","healthier_tips":["Portion first: Use small servings (e.g., a few pieces or about 1\u20132 tablespoons of shredded dried fish) as a side, not the main bulk of the meal.","Soak to reduce salt: Rinse and soak in water for 10\u201320 minutes, then drain before cooking.","Balance your plate: Pair with rice (smaller serving), vegetables, and a source of fiber (like kangkong, ampalaya, or okra) to support easier digestion and better overall meal quality.","Watch frequency: Since sodium is high, keep it to once or twice a week if you eat it regularly, and choose fresh fish more often when possible.","Snacks\/meal planning: If you have dried tilapia at lunch, choose lower-salt snacks for the rest of the day (e.g., fruit, unsalted nuts, or plain yogurt)."]},"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\/tilapia-dried?agent=true"}}}