{"data":{"name":"Bread, white, loaf","slug":"bread-white-loaf","scientific_name":"N\/A","alternate_names":["American loaf\/Pan Amerikano"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"White bread (loaf). It\u2019s a starchy carb food, usually eaten as part of meals or snacks.","common_uses_philippines":["Spanish bread","pandesal","ensaymada","tuna sandwich","egg sandwich","garlic bread"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":329,"protein_g":9.7,"fat_g":5.1,"saturated_fat_g":1.07,"carbohydrates_g":61.1,"fiber_g":3.3,"sugars_g":6.8,"sodium_mg":592,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":77,"cholesterol_mg":0,"iron_mg":3.9,"monounsaturated_fat_g":0.92,"phosphorus_mg":95,"polyunsaturated_fat_g":2.45,"retinol_activity_equivalent_ug":0,"total_ash_g":0.9,"unsaturated_fat_g":3.37,"vitamin_a_ug":0,"vitamin_b1_mg":0.2,"vitamin_b2_mg":0.16,"vitamin_b3_mg":3.3,"vitamin_c_mg":0,"water_g":23.2},"serving_suggestions":[{"label":"2 pieces","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"White bread gives quick energy from carbohydrates. It also has some fiber (3.3 g per 100 g), which can help with fullness and digestion. However, it has moderate sodium (592 mg) and some saturated fat (1.07 g). Since it\u2019s refined, it can be easier to overeat, which may affect blood sugar and overall calorie intake when portions are large. The good part: when you pair it with protein and vegetables, it becomes a more balanced choice for your daily meals and snacks.","healthier_tips":["Choose smaller portions: aim for about 1\u20132 slices per snack\/meal, depending on your other food.","Pair it with protein (egg, tuna, chicken, tofu) and fiber-rich sides (lettuce, tomatoes, cucumber, or a bowl of soup).","If available, consider whole wheat or higher-fiber bread more often.","Watch salty toppings (cheese, processed meats) to help manage sodium.","For your 3 meals + 1\u20132 snacks routine, use bread mainly for breakfast or as a snack, not as the only food in the meal."]},"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-white-loaf?agent=true"}}}