{"data":{"name":"Buri palm","slug":"buri-palm","scientific_name":"Corypha utan","alternate_names":["Buli"],"category":{"name":"Fruits","slug":"fruits"},"description":"Buri palm (buri palm fruit\/vegetable part), a plant-based food commonly eaten as a vegetable or prepared in dishes. Per 100g, it provides about 75 kcal and has carbohydrates with some fiber and natural sugars.","common_uses_philippines":["Buri palm salad","Buri palm with shrimp","Ginataang buri palm","Buri palm stir-fry","Buri palm in coconut-based soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":16},"nutrition_per_100g":{"calories_kcal":75,"protein_g":0.7,"fat_g":0.1,"saturated_fat_g":0.09,"carbohydrates_g":17.8,"fiber_g":1.1,"sugars_g":5.9,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":14,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":17,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":0.01,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.6,"vitamin_c_mg":11,"water_g":81},"serving_suggestions":[],"health_notes":{"summary":"Buri palm can be a helpful addition to meals because it brings dietary fiber (~1.1g\/100g) which supports better digestion and helps you feel fuller. It also has low fat (about 0.1g\/100g) and very low sodium (~3mg\/100g), which is good for everyday heart-friendly eating. On the other hand, it still contains carbohydrates (~17.8g\/100g) and sugar (~5.9g\/100g), so it\u2019s best to pair it with protein and healthy fats (like fish, eggs, tofu, or nuts) to keep meals balanced, especially if you\u2019re eating it often as a side or snack.","healthier_tips":["Use buri palm as a side vegetable with your 3 full meals (e.g., 1\/2 to 1 cup cooked, depending on your appetite and the rest of your plate).","Pair it with lean protein (fish, chicken, tofu, eggs) and add a small amount of healthy fat (like olive oil, nuts, or avocado) if your dish is very watery or low in fat.","If you\u2019re making it sweet (like in desserts), keep the serving smaller and choose fruit\/unsweetened options more often.","For snacks, combine it with protein (e.g., tofu or eggs) rather than eating only carbohydrate-heavy portions."]},"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\/buri-palm?agent=true"}}}