{"data":{"name":"Whiting, common","slug":"whiting-common","scientific_name":"Sillago sihama","alternate_names":["Asohos"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Whiting (a type of small white fish), usually cooked by frying, grilling, or steaming. In a 100g serving, it\u2019s a lean source of protein with very little fat and no carbs.","common_uses_philippines":["Tinapang whiting","Ginataang whiting","Whiting sinigang","Daing na whiting","Fried whiting with garlic rice","Grilled whiting with ensaladang gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":46},"nutrition_per_100g":{"calories_kcal":89,"protein_g":21.1,"fat_g":0.5,"saturated_fat_g":0.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":82,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":110,"cholesterol_mg":26,"iron_mg":0.8,"monounsaturated_fat_g":0.11,"phosphorus_mg":198,"polyunsaturated_fat_g":0.16,"retinol_activity_equivalent_ug":30,"total_ash_g":1.4,"unsaturated_fat_g":0.27,"vitamin_a_ug":30,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.04,"vitamin_b3_mg":5.3,"vitamin_c_mg":0,"water_g":77},"serving_suggestions":[],"health_notes":{"summary":"Whiting helps support your daily protein needs for muscle repair and satiety, especially useful for a meal or snack in between your 3 full meals. It\u2019s also low in carbohydrates and fiber, so it pairs well with rice or starchy sides plus vegetables for better balance. It has some cholesterol (about 26 mg per 100g) and a small amount of saturated fat (about 0.09 g); choosing cooking methods like grilling or steaming can help keep the overall fat lower. Sodium is relatively modest (about 82 mg per 100g), but if it\u2019s fried or salted, sodium can rise\u2014so watch the seasoning and portion.","healthier_tips":["Choose cooking methods like grilling, steaming, or lightly pan-frying instead of deep-frying.","For a balanced plate: add 1\/2\u20131 cup rice or kamote (depending on your activity), plus 1\u20132 cups vegetables (like talbos, kangkong, or ensaladang gulay).","Portion guide: aim for about 1 palm-sized serving of fish per meal, then add carbs and veggies to complete the meal.","If you\u2019re having it as a snack, pair a smaller serving with fruit or veggies (e.g., cucumber\/tomato) to stay full longer.","Go easy on salty sauces (toyo, patis, bagoong) and adjust seasoning with herbs, calamansi, or vinegar."]},"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\/whiting-common?agent=true"}}}