{"data":{"name":"Beet, boiled","slug":"beet-boiled","scientific_name":"Beta vulgaris","alternate_names":["Remolacha","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled beet (root vegetable) \u2014 a colorful, naturally sweet vegetable served cooked and soft. Per 100g, it has about 45 kcal and contains carbs with fiber.","common_uses_philippines":["Beet salad","Pinakbet","Vegetable sinigang","Ginataang gulay (with less coconut milk)","Mixed vegetable soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":45,"protein_g":1.9,"fat_g":0.1,"saturated_fat_g":0.02,"carbohydrates_g":9.1,"fiber_g":2,"sugars_g":null,"sodium_mg":77,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":12,"calcium_mg":19,"cholesterol_mg":0,"iron_mg":0.5,"monounsaturated_fat_g":0.02,"phosphorus_mg":44,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":1,"total_ash_g":1.8,"unsaturated_fat_g":0.06,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.2,"vitamin_c_mg":2,"water_g":87.1},"serving_suggestions":[],"health_notes":{"summary":"Beets can support digestive health because they provide dietary fiber (about 2g per 100g), which helps you feel fuller and keeps your meals more balanced. They also have very low fat and low cholesterol, making them a good choice to pair with rice, viand, or ulam. For sodium, boiled beets have about 77 mg per 100g, so they\u2019re generally fine as part of everyday meals\u2014just keep an eye on sodium from sauces (like bagoong, patis, or salty soup) if you\u2019re watching salt intake.","healthier_tips":["Use beets as a side or mix into your ulam\/vegetable salad to add color and fiber.","For a balanced day (3 meals + 1\u20132 snacks), aim to include a serving of vegetables like beets at least once or twice daily, especially with your main meals.","If you\u2019re pairing with rice, keep the rice portion steady and let the beet add volume and fiber to your plate.","Choose boiled or lightly cooked versions; avoid heavy sugar or creamy toppings."]},"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\/beet-boiled?agent=true"}}}