{"data":{"name":"Bottle gourd lvs, boiled","slug":"bottle-gourd-lvs-boiled","scientific_name":"Lagenaria siceraria","alternate_names":["Upo dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled bottle gourd leaves (often called \u201ckalabasa leaves\u201d), a leafy vegetable served as a side dish.","common_uses_philippines":["Ginataang kalabasa leaves","Dinengdeng (with leafy vegetables)","Pinakbet (with mixed vegetables)","Chopsuey with leafy greens","Saut\u00e9ed kalabasa leaves with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":22,"protein_g":1.7,"fat_g":0.3,"saturated_fat_g":null,"carbohydrates_g":3.2,"fiber_g":null,"sugars_g":null,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2050,"calcium_mg":88,"cholesterol_mg":0,"iron_mg":2.1,"phosphorus_mg":33,"retinol_activity_equivalent_ug":171,"total_ash_g":0.7,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.4,"vitamin_c_mg":6,"water_g":94.1},"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 22 kcal per 100g, this is a light, filling veggie option that can help balance your meals. It has low sodium (about 6 mg), which is helpful for everyday heart-friendly eating. The small amount of carbohydrates and very low fat make it a good match for your 3 full meals and 1\u20132 snacks\u2014especially when you want more volume on your plate without adding many calories. Since it\u2019s a vegetable, it also supports overall diet quality by adding fiber and micronutrients (even if the exact micronutrient details aren\u2019t listed here).","healthier_tips":["Pair it with a balanced plate: add a lean protein (fish, chicken, tofu) and a carb you can measure (rice or root crops).","Keep the cooking simple: boil or lightly saut\u00e9 with minimal oil; go easy on salty seasonings.","If you\u2019re eating it as a snack side, keep portions small and still include protein or a main meal component.","For best texture and taste, don\u2019t overcook\u2014boil just until tender."]},"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-lvs-boiled?agent=true"}}}