{"data":{"name":"Bottle gourd fruit","slug":"bottle-gourd-fruit","scientific_name":"Lagenaria siceraria","alternate_names":["Upo bunga\/tabungaw"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Bottle gourd (also called upo) fruit. It\u2019s a low-calorie vegetable, usually eaten cooked in soups, stir-fries, or mixed dishes.","common_uses_philippines":["Upo at ginisang sahog","Ginataang upo","Upo soup (with chicken or pork)","Pinakbet with upo","Tinolang upo"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":90},"nutrition_per_100g":{"calories_kcal":20,"protein_g":0.4,"fat_g":0.1,"saturated_fat_g":0.01,"carbohydrates_g":4.3,"fiber_g":0.7,"sugars_g":2.8,"sodium_mg":5,"potassium_mg":86},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":12,"calcium_mg":12,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.2,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.05,"linolenic_acid_g":0,"monounsaturated_fat_g":0.02,"myristic_acid_g":0,"oleic_acid_g":0.02,"palmitic_acid_g":0,"phosphorus_mg":16,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":1,"stearic_acid_g":0,"total_ash_g":0.2,"unsaturated_fat_g":0.07,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.4,"vitamin_c_mg":2,"water_g":95,"zinc_mg":0},"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 20 kcal per 100 g, upo helps you add volume to meals without taking in too many calories. It also provides dietary fiber (0.7 g), which supports regular digestion, and some potassium-like balance through its low sodium level (5 mg), making it a good choice for everyday meals. It has small amounts of sugar (2.8 g) and very little fat (0.1 g), so it fits well when you\u2019re building a balanced plate. Since it\u2019s a vegetable, it\u2019s especially helpful as part of your 3 full meals plus 1\u20132 snacks a day\u2014pair it with protein and healthy fats for better fullness.","healthier_tips":["Use upo as your extra veggie in viands: aim for about 1\/2 cup to 1 cup cooked per meal.","Cook it with less oil and watch the sodium from seasoning (soy sauce, bagoong, patis).","Pair with lean protein (fish, chicken, tofu) and add a serving of rice or root crops depending on your activity.","If you\u2019re having it as a snack, try upo soup or a small serving of ginisang upo with protein, not just plain broth."]},"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?agent=true"}}}