{"data":{"name":"Black wood ear mushroom, dried","slug":"black-wood-ear-mushroom-dried","scientific_name":"Auricularia auricula-judae","alternate_names":["Tengang daga","tuyo"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Black wood ear mushroom (dried), a type of fungus\/vegetable used in soups, stir-fries, and noodle dishes. When dried, it\u2019s usually rehydrated before cooking.","common_uses_philippines":["Tinola with mushrooms","Pancit canton with wood ear","Sinigang with mushrooms","Ginisang kabute (wood ear)","Mushroom soup (clear or miso-style)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":325,"protein_g":8.4,"fat_g":0.5,"saturated_fat_g":0.01,"carbohydrates_g":71.6,"fiber_g":29.5,"sugars_g":0,"sodium_mg":110,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":315,"cholesterol_mg":0,"iron_mg":36,"monounsaturated_fat_g":0.01,"phosphorus_mg":264,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":0,"total_ash_g":4.1,"unsaturated_fat_g":0.02,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.19,"vitamin_b3_mg":4,"vitamin_c_mg":0,"water_g":15.4},"serving_suggestions":[],"health_notes":{"summary":"Black wood ear mushrooms are high in dietary fiber (about 29.5g per 100g), which helps you feel full and supports regular digestion. They also have very little fat and no sugar, making them a good add-on to balanced meals. Since dried mushrooms are more concentrated, they can be higher in carbohydrates than fresh vegetables, but most of that carbs comes from fiber. They also have sodium (about 110mg per 100g), so it\u2019s best to watch how salty the broth or seasonings are, especially if you\u2019re eating this often.","healthier_tips":["Use a reasonable portion: start with about 1\u20132 tablespoons dry, then rehydrate and add to your ulam or soup.","Pair with lean protein (fish, chicken, tofu) and a serving of vegetables to complete your 3 meals and 1\u20132 snacks.","Go easy on salty sauces (soy sauce, bouillon, instant seasoning). Flavor with garlic, ginger, pepper, and herbs.","If you\u2019re adding to soup, add it early so it softens well, and keep the broth lighter for everyday meals."]},"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\/black-wood-ear-mushroom-dried?agent=true"}}}