{"data":{"name":"Tuna flakes, in brine, cnd","slug":"tuna-flakes-in-brine-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Tuna flakes in brine (canned tuna). It\u2019s a convenient, ready-to-eat protein food\u2014usually sold in water\/brine and packed in flakes.","common_uses_philippines":["Tuna sisig","Tuna carbonara","Tuna sandwich","Tuna patties","Tuna kinilaw","Tuna sinigang"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":95,"protein_g":17.9,"fat_g":2.6,"saturated_fat_g":0.69,"carbohydrates_g":0.1,"fiber_g":0,"sugars_g":0,"sodium_mg":316,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":13,"cholesterol_mg":37,"iron_mg":0.6,"monounsaturated_fat_g":0.69,"phosphorus_mg":136,"polyunsaturated_fat_g":0.97,"retinol_activity_equivalent_ug":0,"total_ash_g":1.9,"unsaturated_fat_g":1.66,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.12,"vitamin_b3_mg":10.6,"vitamin_c_mg":0,"water_g":77.5},"serving_suggestions":[{"label":"1\/4 cup","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Tuna is a good protein source to help you feel full and support muscle maintenance, especially when you eat 3 meals plus 1\u20132 snacks a day. It also has healthy fats, but it can come with saturated fat and cholesterol depending on the product. The main thing to watch is sodium (about 316 mg per 100 g), since brine-packed tuna can add up if you eat it often\u2014so it\u2019s best to balance with low-sodium choices and plenty of fresh foods.","healthier_tips":["Portion: Aim for about 1 palm-sized serving per meal (or ~1\/2\u20131 cup flaked tuna, depending on your appetite and meal size).","Drain and rinse if the label allows\u2014this can help reduce sodium from the brine.","Pair it with fiber-rich sides: brown rice or mixed grains, and lots of vegetables (e.g., lettuce, cucumber, tomatoes, kangkong).","Balance fats: If you make tuna salad, go lighter on mayo; use yogurt, calamansi, or a small amount of olive oil instead.","Frequency: Enjoy it regularly, but rotate with other protein sources (fish, eggs, chicken, tofu) so your diet stays varied."]},"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-flakes-in-brine-cnd?agent=true"}}}