{"data":{"name":"Bread, toasted","slug":"bread-toasted","scientific_name":"N\/A","alternate_names":["Toast\/Tinapay","tostado"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Toasted bread (bread toasted until lightly crisp).","common_uses_philippines":["Spanish bread","pandesal","ensaymada","garlic bread","tuna sandwich"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":349,"protein_g":11.2,"fat_g":5.3,"saturated_fat_g":0.77,"carbohydrates_g":64.2,"fiber_g":2.9,"sugars_g":5.6,"sodium_mg":698,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":200,"cholesterol_mg":1,"iron_mg":0,"monounsaturated_fat_g":1.05,"phosphorus_mg":91,"polyunsaturated_fat_g":2.66,"retinol_activity_equivalent_ug":0,"total_ash_g":1.4,"unsaturated_fat_g":3.71,"vitamin_a_ug":0,"vitamin_b1_mg":0.18,"vitamin_b2_mg":0.11,"vitamin_b3_mg":2.6,"vitamin_c_mg":0,"water_g":17.9},"serving_suggestions":[],"health_notes":{"summary":"Toasted bread is mainly a carb source, giving quick energy for daily activities. It also has some fiber (about 2.9 g per 100 g), which can help keep you full longer and support healthy digestion. On the other hand, it can be higher in sodium (about 698 mg per 100 g) depending on the bread, and it has some saturated fat (about 0.77 g) and calories (349 kcal per 100 g). Since it\u2019s easy to eat more than planned, it\u2019s best to pair it with protein and vegetables so your meals stay balanced.","healthier_tips":["Use a portion guide: aim for about 1\u20132 slices per meal\/snack (depending on your bread size), then add protein and veggies.","Pair it with protein like egg, tuna, chicken, or tofu to help balance your blood sugar and keep you satisfied.","Add fiber-rich toppings: peanut butter (thin spread), avocado, tomatoes, lettuce, or fruit on the side.","Choose options with lower sodium when available, and avoid loading it with salty spreads.","If you eat toasted bread as a snack, keep it as part of your 1\u20132 snacks\/day and don\u2019t let it replace your main meals.","Enjoy it in moderation\u2014no food is strictly bad; it\u2019s about how often and how much."]},"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-toasted?agent=true"}}}