{"data":{"name":"buko salad","slug":"buko-salad","scientific_name":null,"alternate_names":[],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Buko salad is a sweet Filipino dessert\/salad made with young coconut (buko), mixed fruit, and usually a creamy or syrupy dressing (often condensed milk or similar).","common_uses_philippines":["Buko salad","Fruit salad","Halo-halo","Macapuno salad","Fruit cocktail"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":580,"protein_g":7.25,"fat_g":14.02,"saturated_fat_g":8.66,"carbohydrates_g":103.92,"fiber_g":4.74,"sugars_g":94.54,"sodium_mg":143.3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":92.08,"calcium_mg":234.19,"cholesterol_mg":37.62,"iron_mg":1.37,"manganese_mg":0.43,"phosphorus_mg":184.18,"retinol_activity_equivalent_ug":195.18,"total_ash_g":1.73,"total_protein_g":0,"trans_fat_g":0.38,"unsaturated_fat_g":1.7,"vitamin_a_ug":188.1,"vitamin_b1_mg":0.5,"vitamin_b2_mg":0.74,"vitamin_b3_mg":0.88,"vitamin_c_mg":59.16,"water_g":181.32},"serving_suggestions":[],"health_notes":{"summary":"It\u2019s refreshing and can provide some fiber from fruit and coconut, but a typical serving can be high in sugar and carbohydrates (about 94.5 g sugar and 103.9 g carbs per 402 g). It also has fat (around 14 g total, with saturated fat at about 8.7 g) and some sodium (about 143 mg). If you enjoy it, it works best as an occasional treat or a planned snack, especially since it\u2019s easy to overeat because it tastes sweet and creamy.","healthier_tips":["Keep portions smaller\u2014aim for about 1\/2 to 3\/4 cup if you\u2019re having it as a snack, then balance the rest of your meal with lean ulam and lots of non-starchy veggies.","Choose versions with less syrup\/condensed milk. You can ask for \u201clight\u201d dressing or use yogurt-based dressing.","Boost fiber and fullness by adding more fresh fruits (e.g., berries, apple, papaya) and less sweetened ingredients.","Since it\u2019s sweet, pair it with water or unsweetened drinks, and avoid having it right after another sugary snack.","For a good daily rhythm: have 3 full meals and 1\u20132 snacks\u2014buko salad can be one snack, not both."]},"data_quality":{"source":"Community recipe estimate","source_code":"community_recipe","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\/buko-salad?agent=true"}}}