{"data":{"name":"Bottle gourd fruit, boiled","slug":"bottle-gourd-fruit-boiled","scientific_name":"Lagenaria siceraria","alternate_names":["Upo bunga","nilaga\/tabungaw"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled bottle gourd (also called upo), a watery vegetable served as part of meals or as a side dish.","common_uses_philippines":["Upo at kalabasa ginisa","Ginataang upo (light coconut milk)","Tinolang upo","Upo with fish (sinigang or steamed side)","Upo salad with egg and tomatoes"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":16,"protein_g":0.2,"fat_g":0,"saturated_fat_g":null,"carbohydrates_g":3.8,"fiber_g":1.1,"sugars_g":2.4,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":8,"calcium_mg":14,"cholesterol_mg":0,"iron_mg":0.1,"phosphorus_mg":9,"retinol_activity_equivalent_ug":1,"total_ash_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.1,"vitamin_c_mg":4,"water_g":95.8},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"With only about 16 kcal per 100 g, upo is a light option that helps you feel full without adding many calories. It also provides dietary fiber (about 1.1 g) which supports regular digestion, and sugar (about 2.4 g) that is naturally present in the vegetable\u2014usually easier to fit into a balanced diet than added sugars. Sodium is very low (about 2 mg), which is helpful for keeping overall salt intake reasonable. Since it\u2019s mostly water, it can also help with hydration when included in your daily meals.","healthier_tips":["Pair upo with a complete meal: add lean protein (fish, chicken, tofu) and healthy carbs (rice in proper portions or root crops) so you get balanced energy.","For snacks, you can have a small serving of upo as a side or with a protein-based dip (like yogurt or a small amount of bagoong with less salt).","Keep cooking simple: boil or lightly saut\u00e9 with minimal oil; go easy on salty seasonings.","Use it consistently across the day\u2014aim for veggies in at least 1\u20132 meals daily, and include it in your 3 full meals plus 1\u20132 snacks as needed."]},"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\/bottle-gourd-fruit-boiled?agent=true"}}}