{"data":{"name":"Tuna sardines, in oil, cnd","slug":"tuna-sardines-in-oil-cnd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Aquatic Foods","slug":"aquatic-foods"},"description":"Tuna sardines in oil (canned). It\u2019s a ready-to-eat fish product that\u2019s mainly used as a protein topping or filling for meals.","common_uses_philippines":["Tuna sardines sandwich","Tuna sardines with rice and tomatoes","Tuna sardines patties","Tuna sardines pasta","Tuna sardines omelet"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":183,"protein_g":16.4,"fat_g":12.5,"saturated_fat_g":1.8,"carbohydrates_g":1.3,"fiber_g":0,"sugars_g":0,"sodium_mg":357,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":43,"cholesterol_mg":30,"iron_mg":0.6,"monounsaturated_fat_g":4.81,"phosphorus_mg":124,"polyunsaturated_fat_g":5.36,"retinol_activity_equivalent_ug":180,"total_ash_g":2.2,"unsaturated_fat_g":10.17,"vitamin_a_ug":180,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.25,"vitamin_b3_mg":6.3,"vitamin_c_mg":0,"water_g":67.6},"serving_suggestions":[],"health_notes":{"summary":"Fish like tuna sardines help support your daily protein needs for muscle repair and staying full. This version has some healthy fats, but it also contains saturated fat and cholesterol, plus sodium (fairly high for canned foods). With the sodium and oil content, it\u2019s best to enjoy it in the right portion and frequency\u2014especially if you\u2019re also eating salty viands, instant noodles, or processed snacks in the same day. The good part: it\u2019s convenient protein for your 3 meals and can help you avoid skipping meals or relying only on carbs.","healthier_tips":["Portion: Aim for about 1\/2 to 1 small can depending on your size and the rest of your meal (rice + veggies + protein).","Drain and rinse (if you can): Draining the oil and rinsing briefly can help reduce extra oil and sodium.","Pair with fiber: Add lots of non-starchy veggies (e.g., lettuce, cucumber, tomatoes, kangkong) to balance the meal.","Watch the day\u2019s salt: If you eat this for lunch, choose lighter-sodium options for dinner (less bagoong\/processed sauces).","Use it smart for snacks\/quick meals: Mix with chopped tomatoes and onions, or use as filling for a sandwich with whole wheat bread and veggies."]},"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-sardines-in-oil-cnd?agent=true"}}}