{"data":{"name":"Tilapia","slug":"tilapia","scientific_name":"Oreochromis mossambicus","alternate_names":["N\/A"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Tilapia (cooked). It\u2019s a lean fish that\u2019s mainly valued for its protein, with very little carbohydrates and fiber.","common_uses_philippines":["Tinolang Tilapia","Sinigang na Tilapia","Tilapia sa Gata","Grilled Tilapia","Paksiw na Tilapia","Sweet and Sour Tilapia"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":46},"nutrition_per_100g":{"calories_kcal":107,"protein_g":18.1,"fat_g":3.8,"saturated_fat_g":1.01,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":52,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":74,"food_type_g":1,"iron_mg":0.8,"monounsaturated_fat_g":1.36,"phosphorus_mg":184,"polyunsaturated_fat_g":0.76,"retinol_activity_equivalent_ug":65,"total_ash_g":1.2,"unsaturated_fat_g":2.12,"vitamin_a_ug":65,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.2,"vitamin_b3_mg":4.6,"vitamin_c_mg":0,"water_g":77.2},"serving_suggestions":[{"label":"1\/2 slice of","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Tilapia helps support muscle and keeps you full because it\u2019s rich in protein. It also has low carbs, which can fit well in meals like lunch or dinner. For health balance, note that it still has some fat (including saturated fat), so the way it\u2019s cooked and the portion size matter. It\u2019s also relatively low in sodium (about 52 mg per 100 g), which is helpful when you\u2019re watching salt intake.","healthier_tips":["Choose grilled, steamed, or baked tilapia instead of deep-fried.","Keep a balanced plate: 1 palm-sized serving of fish plus 1\u20132 cups of vegetables and a sensible portion of rice or other carbs.","If you use sauces (toyo, patis, bagoong), go easy\u2014these can add sodium quickly.","For snacks, pair fish with vegetables or fruit rather than salty sides.","Try variety: rotate with other fish and lean proteins across the week."]},"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?agent=true"}}}