{"data":{"name":"Bread, brown","slug":"bread-brown","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Brown bread (bread made from whole grains). It\u2019s a carb food that provides energy and some fiber.","common_uses_philippines":["Tuna sandwich","Egg sandwich","Avocado toast","Pan de sal with egg","Peanut butter sandwich"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":313,"protein_g":12.1,"fat_g":0.9,"saturated_fat_g":0.22,"carbohydrates_g":64.1,"fiber_g":4.8,"sugars_g":7.1,"sodium_mg":614,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":43,"cholesterol_mg":0,"iron_mg":2.1,"monounsaturated_fat_g":0.17,"phosphorus_mg":88,"polyunsaturated_fat_g":0.42,"retinol_activity_equivalent_ug":0,"total_ash_g":1.2,"unsaturated_fat_g":0.59,"vitamin_a_ug":0,"vitamin_b1_mg":0.28,"vitamin_b2_mg":0.21,"vitamin_b3_mg":2.3,"vitamin_c_mg":0,"water_g":21.7},"serving_suggestions":[],"health_notes":{"summary":"Brown bread can help you feel energized for your daily activities, and its fiber (4.8 g per 100 g) supports better digestion and helps you feel full. It also has sugar (7.1 g) and sodium (614 mg), so portions matter\u2014especially if you already get salt from viands, instant noodles, or processed foods. The bread also has a small amount of saturated fat (0.22 g); choosing whole-grain options and pairing it with protein and vegetables can make your meal more balanced.","healthier_tips":["Use a sensible portion: aim for about 1\u20132 slices per meal (depending on slice size), especially if you also have rice or noodles.","Pair it with protein (egg, tuna, chicken, tofu) and vegetables (lettuce, tomato, cucumber) to improve fullness and balance.","If you snack, keep it lighter: brown bread with peanut butter or cheese is okay, but watch the total servings for the day.","Check labels when possible: choose breads with higher fiber and lower sodium if available.","For 3 meals + 1\u20132 snacks, place brown bread mainly in meals (breakfast or merienda) and avoid stacking too many carb-heavy foods in one sitting."]},"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\/bread-brown?agent=true"}}}