{"data":{"name":"Bread, pan de bonete","slug":"bread-pan-de-bonete","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Bread, specifically pan de bonete\u2014an everyday Filipino bread that\u2019s mainly a source of carbohydrates.","common_uses_philippines":["Pan de sal","pandesal with egg","ensaymada","pandesal sandwich","monay","pan de coco"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":329,"protein_g":12.3,"fat_g":4.4,"saturated_fat_g":1.04,"carbohydrates_g":60,"fiber_g":2.5,"sugars_g":7.5,"sodium_mg":592,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":40,"cholesterol_mg":4,"iron_mg":3.1,"monounsaturated_fat_g":1.05,"phosphorus_mg":76,"polyunsaturated_fat_g":1.87,"retinol_activity_equivalent_ug":0,"total_ash_g":1.2,"unsaturated_fat_g":2.92,"vitamin_a_ug":0,"vitamin_b1_mg":0.21,"vitamin_b2_mg":0.22,"vitamin_b3_mg":3.2,"vitamin_c_mg":0,"water_g":22.1},"serving_suggestions":[{"label":"2 pieces","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Pan de bonete gives quick energy from its 60 g carbohydrates per 100 g, and it also has 2.5 g fiber and 7.5 g sugar per 100 g, which can help keep meals more filling. It also contains 4.4 g total fat (with 1.0 g saturated fat) and 592 mg sodium per 100 g\u2014so it\u2019s best to enjoy it as part of a balanced plate, especially if you\u2019re watching salt or saturated fat. For health, pair it with protein and vegetables to support steady energy and better fullness.","healthier_tips":["Use it as your carb portion: aim for about 1 small slice or 1 small piece per meal, depending on your appetite.","Pair with protein (eggs, tuna, chicken, tofu) to balance the carbs.","Add fiber and micronutrients by having a side of fruit or vegetables (e.g., tomato, lettuce, or a banana).","If you eat it as a snack, keep it to 1 serving and avoid stacking with other sweet or salty snacks.","Since sodium is relatively high, try to limit salty spreads (cheese, processed fillings) and drink water."]},"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-pan-de-bonete?agent=true"}}}