{"data":{"name":"Tuna mechado, cnd","slug":"tuna-mechado-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Tuna mechado is a Filipino-style tuna dish cooked in a savory tomato-based sauce (often with onions, garlic, and sometimes carrots\/peppers).","common_uses_philippines":["Tuna mechado","adobo","sinigang","tinola","menudo","paksiw na isda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":121,"protein_g":11.1,"fat_g":5.7,"saturated_fat_g":0.9,"carbohydrates_g":6.3,"fiber_g":0.5,"sugars_g":5.1,"sodium_mg":408,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":180,"calcium_mg":18,"cholesterol_mg":22,"iron_mg":0.5,"monounsaturated_fat_g":2.3,"phosphorus_mg":84,"polyunsaturated_fat_g":2.1,"retinol_activity_equivalent_ug":20,"total_ash_g":2.6,"unsaturated_fat_g":4.4,"vitamin_a_ug":5,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.1,"vitamin_b3_mg":6.8,"vitamin_c_mg":0,"water_g":74.3},"serving_suggestions":[],"health_notes":{"summary":"Tuna mechado can be a good protein choice for your meals and snacks because tuna helps keep you full and supports muscle maintenance. In this 100g serving, it has about 121 kcal, 5.7g fat (with 0.9g saturated fat), and 22mg cholesterol. It also has 408mg sodium, which is important to watch\u2014too much sodium can affect blood pressure for some people. The dish has 6.3g carbs and 0.5g fiber, plus 5.1g sugar from the sauce. Since it\u2019s a mixed dish, the key is balancing portions and pairing it with fiber-rich sides.","healthier_tips":["Portion: Aim for about 1\/2 to 1 cup per meal (depending on your hunger and your rice portion).","Balance the plate: Pair with 1\u20132 cups non-starchy vegetables (e.g., lettuce, cucumber, cabbage, kangkong) and a sensible rice serving.","Watch sodium: If the sauce tastes very salty, add more water\/extra tomatoes or serve with more vegetables to stretch the flavor.","Choose whole meals: For a 3-meal + 1\u20132 snack day pattern, use tuna mechado as your protein for lunch or dinner, not as the only repeated snack.","Go easy on added sugar: If you\u2019re cooking at home, avoid extra sugar; let the tomato flavor do the work.","Everything is okay in moderation\u2014so you can enjoy tuna mechado while keeping sodium, saturated fat, and sugar in check."]},"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-mechado-cnd?agent=true"}}}