{"data":{"name":"Avocado, red","slug":"avocado-red","scientific_name":"Persea americana","alternate_names":["Abokado","murado"],"category":{"name":"Fruits","slug":"fruits"},"description":"Avocado (red), about 100 g serving.","common_uses_philippines":["Guacamole","avocado shake","avocado with milk and sugar","avocado on toast","avocado in fruit salad"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":68},"nutrition_per_100g":{"calories_kcal":100,"protein_g":0.9,"fat_g":7.6,"saturated_fat_g":1.05,"carbohydrates_g":7,"fiber_g":4.3,"sugars_g":1.8,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":45,"calcium_mg":11,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":4.83,"phosphorus_mg":27,"polyunsaturated_fat_g":0.9,"retinol_activity_equivalent_ug":4,"total_ash_g":0.6,"unsaturated_fat_g":5.73,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.07,"vitamin_b3_mg":1.3,"vitamin_c_mg":13,"water_g":83.9},"serving_suggestions":[{"label":"1 piece","weight_g":65,"volume_ml":null}],"health_notes":{"summary":"Avocado is a good source of healthy fats and dietary fiber. The fiber helps you feel full and supports regular digestion\u2014useful when you\u2019re doing 3 full meals plus 1\u20132 snacks a day. It also provides carbohydrates (mostly from natural sugars) but with fiber, which can make blood sugar rise more gently than refined carbs. Saturated fat is present, so it\u2019s best to keep portions reasonable, especially if you\u2019re also eating other fatty foods in the same day. Sodium is very low, which is great for everyday heart-friendly eating.","healthier_tips":["Use it as a snack or add to meals: 1\/4 to 1\/2 cup per serving (adjust based on your overall meal portions).","Pair with protein for better balance: boiled egg, tuna, chicken, or tofu.","Make it more filling by adding fiber-rich sides like vegetables or whole grains (e.g., brown rice, kamote in reasonable portions).","If you\u2019re watching saturated fat, avoid combining avocado with very fatty toppings (e.g., lots of cream\/mayo) in the same meal."]},"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\/avocado-red?agent=true"}}}