{"data":{"name":"Tuna flakes, in veg oil, cnd","slug":"tuna-flakes-in-veg-oil-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Tuna flakes cooked\/packed in vegetable oil (canned tuna). It\u2019s a convenient protein food\u2014usually eaten as a viand or mixed into meals.","common_uses_philippines":["Tuna sisig","Tuna carbonara","Tuna patties","Tuna sandwich","Tuna kinilaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":309,"protein_g":15.4,"fat_g":26.7,"saturated_fat_g":null,"carbohydrates_g":1.7,"fiber_g":0,"sugars_g":0,"sodium_mg":503,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":16,"cholesterol_mg":38,"iron_mg":0.7,"phosphorus_mg":105,"retinol_activity_equivalent_ug":0,"total_ash_g":1.9,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.1,"vitamin_b3_mg":9.4,"vitamin_c_mg":0,"water_g":54.3},"serving_suggestions":[{"label":"1 piece","weight_g":10,"volume_ml":null}],"health_notes":{"summary":"Tuna provides protein to help keep you full and support muscle repair, especially helpful for your 3 meals plus 1\u20132 snacks a day. The downside to note is that this version has higher total fat and sodium (about 503 mg per 100 g), and it also has cholesterol. Choosing portions and balancing with fiber-rich foods (vegetables, fruits, whole grains) helps your overall diet stay more balanced.","healthier_tips":["For meals, use a smaller portion of tuna flakes, then add lots of non-starchy vegetables (e.g., lettuce, cucumber, tomatoes, carrots, sayote) and\/or a serving of rice or whole grains.","If it\u2019s packed in oil, drain and rinse (if the label allows) to reduce extra oil.","Pair with fiber: add beans, corn, or leafy greens to help with fullness and better digestion.","Watch sodium: avoid eating tuna every day in large amounts; rotate with other protein sources (fish, chicken, eggs, tofu)."]},"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-veg-oil-cnd?agent=true"}}}