{"data":{"name":"Tuna fillet, in veg oil, cnd","slug":"tuna-fillet-in-veg-oil-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Tuna fillet in vegetable oil (canned tuna). It\u2019s a protein-rich food, usually served straight from the can or mixed into meals like salads, rice meals, or sandwiches.","common_uses_philippines":["Tuna sisig","Tuna patties (tuna croquettes)","Tuna with mayonnaise (tuna salad)","Tuna kinilaw","Tuna carbonara","Tuna rice bowl"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":258,"protein_g":28,"fat_g":15.9,"saturated_fat_g":null,"carbohydrates_g":0.6,"fiber_g":0,"sugars_g":0,"sodium_mg":516,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":76,"cholesterol_mg":38,"iron_mg":1.5,"phosphorus_mg":246,"retinol_activity_equivalent_ug":55,"total_ash_g":2.4,"vitamin_a_ug":55,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.12,"vitamin_b3_mg":13.3,"vitamin_c_mg":0,"water_g":53.1},"serving_suggestions":[],"health_notes":{"summary":"Tuna helps support muscle and recovery because it\u2019s a good source of protein. It also has some healthy fats, but this version in veg oil is higher in total fat and sodium. The sodium (about 516 mg per 100 g) can add up if you eat it often, especially if you also have salty viands and processed foods. It also contains cholesterol (about 38 mg per 100 g), so it\u2019s best to balance it with other protein sources and plenty of fiber-rich foods. Since this is a convenient canned option, it can fit well in your daily meals when portion and frequency are considered.","healthier_tips":["Choose the right portion: aim for about 1\/2 to 1 cup tuna per meal (depending on your hunger and the rest of your plate).","Drain the oil well, then rinse briefly if you want to reduce extra fat and sodium.","Build a balanced plate: pair tuna with 1\u20132 cups of vegetables (fresh or cooked) and 1 serving of carbs (rice, kamote, or whole grains).","Watch sodium: if you\u2019re having tuna, go lighter on salty sauces (soy sauce, patis, bagoong) that day.","For variety, rotate protein: include fish, chicken, eggs, tofu, and legumes 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\/tuna-fillet-in-veg-oil-cnd?agent=true"}}}