{"data":{"name":"Bread, pan de sal","slug":"bread-pan-de-sal","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Pan de sal (bread), a common Filipino bread roll. It\u2019s mainly a carbohydrate food, with some fiber and small amounts of fat, protein, and minerals.","common_uses_philippines":["Pan de sal","ensaymada","pandesal with egg","garlic bread (Filipino-style)","tuna sandwich","ham and cheese sandwich"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":330,"protein_g":10.1,"fat_g":4.2,"saturated_fat_g":0.99,"carbohydrates_g":62.9,"fiber_g":2.5,"sugars_g":7.6,"sodium_mg":596,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":24,"cholesterol_mg":4,"iron_mg":3,"monounsaturated_fat_g":1.01,"phosphorus_mg":75,"polyunsaturated_fat_g":1.78,"retinol_activity_equivalent_ug":0,"total_ash_g":1.2,"unsaturated_fat_g":2.79,"vitamin_a_ug":0,"vitamin_b1_mg":0.23,"vitamin_b2_mg":0.15,"vitamin_b3_mg":3,"vitamin_c_mg":0,"water_g":21.6},"serving_suggestions":[{"label":"1 piece","weight_g":23.33,"volume_ml":null}],"health_notes":{"summary":"Pan de sal helps give you energy for your day, especially when you need carbs for your 3 full meals and 1\u20132 snacks. It also has some dietary fiber (about 2.5 g per 100 g), which supports easier digestion. However, it can be higher in sodium (about 596 mg per 100 g) and has saturated fat (about 0.99 g per 100 g), so frequent large portions may make it harder to meet daily limits. The sugar content (about 7.6 g) is not the highest, but it still adds up when you pair bread with sweet fillings or drinks.","healthier_tips":["Keep portions in check: aim for about 1\u20132 small pieces per snack\/meal, then balance with protein and vegetables.","Pair it with protein (egg, tuna, chicken, tofu) to help you feel full longer.","Add fiber and micronutrients by including fruit or veggies (e.g., banana or tomatoes\/lettuce on the side).","Choose less salty spreads: go easy on butter, margarine, and processed fillings; if using cheese, use a smaller amount.","Watch drinks: prefer plain milk or unsweetened coffee\/tea instead of sweetened beverages.","Enjoy it regularly but not every snack\u2014rotate with other carb options (rice, oats, root crops) and keep your meals balanced."]},"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-sal?agent=true"}}}