{"data":{"name":"Basil, sweet, fresh","slug":"basil-sweet-fresh","scientific_name":"Ocimum basilicum","alternate_names":["-"],"category":{"name":"Herbs and Spices","slug":"herbs-and-spices"},"description":"Basil (sweet, fresh) \u2014 a fragrant herb used as a flavoring for meals and drinks. In a 100g serving, it\u2019s low in calories (46 kcal) and contains fiber (5g) and carbohydrates (6.9g).","common_uses_philippines":["Sinigang","Tinola","Ginisang gulay","Chicken or fish soup","Laing","Pancit"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":46,"protein_g":3.3,"fat_g":0.6,"saturated_fat_g":0.04,"carbohydrates_g":6.9,"fiber_g":5,"sugars_g":1.5,"sodium_mg":13,"potassium_mg":500},"other_nutrients":{"beta_carotene_ug":4593,"calcium_mg":269,"cholesterol_mg":0,"iron_mg":1.4,"monounsaturated_fat_g":0.08,"phosphorus_mg":90,"polyunsaturated_fat_g":0.36,"retinol_activity_equivalent_ug":383,"total_ash_g":1.9,"unsaturated_fat_g":0.44,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.12,"vitamin_b3_mg":1.4,"vitamin_c_mg":0,"water_g":87.3,"zinc_mg":0.9},"serving_suggestions":[],"health_notes":{"summary":"Basil can support better digestion because it has dietary fiber (5g), and it also adds freshness with very little fat (0.6g) and almost no cholesterol. It\u2019s also relatively low in sodium (13mg), which is helpful for everyday meals. The carbs are mostly from natural plant sugars (1.5g) and fiber, so it won\u2019t spike your meal the way sugary drinks or desserts can. Since it\u2019s an herb, its main value is flavor + fiber rather than being a major source of calories.","healthier_tips":["Use basil to boost flavor so you can use less salt or heavy sauces. Aim to include it in your 3 full meals and add it to 1\u20132 snacks when you can (e.g., basil in salads, soups, or as a garnish for rice meals). Practical ideas:","Top your ulam or soup with fresh basil for extra fiber and aroma.","Pair with lean protein (fish, chicken, tofu) and add vegetables to make your plate balanced.","If you\u2019re making a drink, keep the sweetness low and let the basil flavor do the work."]},"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\/basil-sweet-fresh?agent=true"}}}