{"data":{"name":"Bulak-bulakan pod","slug":"bulak-bulakan-pod","scientific_name":"Thespesia lampas","alternate_names":["N\/A"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Bulak-bulakan pod is the edible pod of a young legume\/vegetable plant. It\u2019s usually cooked as a vegetable side (often saut\u00e9ed or added to soups\/stews).","common_uses_philippines":["Bulak-bulakan with bagoong","Ginataang bulak-bulakan","Bulak-bulakan saut\u00e9ed with garlic and onions","Bulak-bulakan in tinola","Bulak-bulakan in sinigang"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":98},"nutrition_per_100g":{"calories_kcal":68,"protein_g":1.6,"fat_g":0.9,"saturated_fat_g":null,"carbohydrates_g":13.4,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":170,"calcium_mg":27,"cholesterol_mg":0,"iron_mg":0.6,"phosphorus_mg":33,"retinol_activity_equivalent_ug":14,"total_ash_g":1.3,"vitamin_a_ug":0,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.05,"vitamin_b3_mg":1.3,"vitamin_c_mg":65,"water_g":82.8},"serving_suggestions":[],"health_notes":{"summary":"Per 100g, it\u2019s low in calories (about 68 kcal) and has very little fat (about 0.9g), so it can help you add volume to meals without piling on calories. It also provides carbohydrates (about 13.4g), which can support your day\u2019s energy, especially when paired with a good protein source (like fish, chicken, or tofu).","healthier_tips":["Pair it with lean protein at your 3 full meals (e.g., fish, chicken, eggs, tofu, or beans) to make the meal more filling.","Use light cooking oil (or steam\/boil then saut\u00e9 briefly) to keep the fat and calories in check.","For snacks, you can include a small serving of this veggie with a protein-rich snack (e.g., boiled egg or yogurt) instead of sugary snacks.","Try mixing with other non-starchy vegetables for better overall balance on your plate."]},"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\/bulak-bulakan-pod?agent=true"}}}