{"data":{"name":"Apat-apat fern lvs","slug":"apat-apat-fern-lvs","scientific_name":"Marsilea crenata","alternate_names":["Four leaves clover\/Kaya-kayapuan"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Apat-apat fern (lvs) \u2014 a leafy vegetable (about 100g serving).","common_uses_philippines":["Ginataang gulay","Ginisang apat-apat (fern leaves) with garlic and tomatoes","Tinola with leafy greens","Sinigang na gulay","Paksiw with vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":131,"protein_g":7.6,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":24.2,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":6340,"calcium_mg":41,"cholesterol_mg":0,"iron_mg":12.5,"phosphorus_mg":81,"retinol_activity_equivalent_ug":528,"total_ash_g":1.8,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.29,"vitamin_b3_mg":2,"vitamin_c_mg":64,"water_g":66},"serving_suggestions":[],"health_notes":{"summary":"Apat-apat fern is a good choice for everyday meals because it adds fiber-rich carbs with very low fat (about 0.4g per 100g) and no cholesterol. The carbs you get here come mainly from plant sources, which can help you feel full and support regular digestion. Since it\u2019s a vegetable, it\u2019s also a nice way to balance meals that are often heavier in rice, noodles, or fried viands.","healthier_tips":["Use it as your ulam for lunch or dinner, paired with a lean protein (fish, chicken, tofu) and a sensible serving of rice.","Try adding it to soups, ginisang dishes, or mixed veggie saut\u00e9s to increase volume without adding much fat.","If you\u2019re cooking with oil, keep the oil to a small amount\u2014use garlic, onion, tomatoes, or broth for flavor.","For snacks, you can also include a small portion of vegetable-based sides (like a light soup) instead of purely sweet or fried snacks."]},"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\/apat-apat-fern-lvs?agent=true"}}}