{"data":{"name":"Bamboo shoot, boiled","slug":"bamboo-shoot-boiled","scientific_name":"Bambusa blumeana","alternate_names":["Labong","nilaga\/rabong"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled bamboo shoot (tubo), a starchy-lean vegetable made from young bamboo shoots cooked in water.","common_uses_philippines":["Ginataang labong","Laing","Pinakbet","Bamboo shoot stir-fry (labong guisado)","Sinigang with labong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":26,"protein_g":1.2,"fat_g":0.3,"saturated_fat_g":0.07,"carbohydrates_g":4.5,"fiber_g":1.6,"sugars_g":0.5,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":18,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":20,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":0.14,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.2,"vitamin_c_mg":0,"water_g":93.6},"serving_suggestions":[],"health_notes":{"summary":"Bamboo shoot is low in calories (about 26 kcal per 100 g) and provides dietary fiber (1.6 g) which helps with steady digestion and helps you feel full between meals. It also has small amounts of carbohydrates (4.5 g) and very low fat (0.3 g), with low sodium (6 mg) when boiled\u2014good for everyday eating. The fiber and low fat make it a nice add-on for balanced meals, especially if you\u2019re aiming for better portion control for rice and other carb-heavy foods.","healthier_tips":["Pair it with lean protein (fish, chicken, tofu) and a measured serving of rice for a complete meal.","For snacks, you can add a small serving of bamboo shoot to soups or viands to increase fiber without adding many calories.","If you\u2019re watching sodium, keep it boiled\/plain and limit salty seasonings (like bagoong, extra patis, or instant seasoning).","Because it has some carbs, keep the serving reasonable if you\u2019re also eating lots of rice or noodles."]},"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\/bamboo-shoot-boiled?agent=true"}}}