{"data":{"name":"Beet","slug":"beet","scientific_name":"Beta vulgaris","alternate_names":["Remolacha"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Beet (beetroot) is a colorful root vegetable\u2014sweet, earthy, and usually eaten as a side dish, salad, or in soups.","common_uses_philippines":["Beet salad","Ginataang gulay with beet","Beetroot soup","Pickled beet (atsara-style)","Inihaw na beet with yogurt dip"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":82},"nutrition_per_100g":{"calories_kcal":41,"protein_g":1.7,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":8,"fiber_g":2.5,"sugars_g":null,"sodium_mg":36,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":24,"calcium_mg":39,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.04,"phosphorus_mg":43,"polyunsaturated_fat_g":0.07,"retinol_activity_equivalent_ug":2,"total_ash_g":1.2,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.2,"vitamin_c_mg":2,"water_g":88.9},"serving_suggestions":[],"health_notes":{"summary":"Beet is low in calories (about 41 kcal per 100g) and has dietary fiber (2.5g per 100g), which helps you feel full and supports healthy digestion. It also has very little fat and sodium (36mg per 100g), making it a good option to add volume to meals without piling on calories. The fiber and carbs in beets work best when paired with protein (like fish, eggs, or tofu) and healthy fats (like nuts or avocado) so your meals stay balanced.","healthier_tips":["Aim for a side portion: about 1\/2 to 1 cup cooked beets per meal, especially if you also have rice or noodles.","Pair it with lean protein (fish, chicken breast, tofu) to balance your plate.","Choose less-added-sugar versions (avoid sweetened beet drinks or heavily sweetened salads).","If you\u2019re eating beets as a snack, keep it to a small serving and combine with protein (e.g., yogurt or boiled egg).","For meals: keep your day\u2019s pattern of 3 full meals + 1\u20132 snacks, and use beets to add fiber and color to your main plate."]},"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?agent=true"}}}