{"data":{"name":"Canistel","slug":"canistel","scientific_name":"Pouteria campechiana","alternate_names":["Tiesa\/Eggfruit"],"category":{"name":"Fruits","slug":"fruits"},"description":"Canistel (also called yellow sapote) is a sweet, orange-yellow fruit. It\u2019s usually eaten as a snack or dessert, or mixed into simple fruit meals.","common_uses_philippines":["Fruit salad","halo-halo (fruit toppings)","ginataang canistel","canistel as fresh snack","canistel smoothies"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":73},"nutrition_per_100g":{"calories_kcal":172,"protein_g":2.5,"fat_g":0.6,"saturated_fat_g":0.22,"carbohydrates_g":39.1,"fiber_g":10.3,"sugars_g":26.5,"sodium_mg":10,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1235,"calcium_mg":40,"cholesterol_mg":0,"iron_mg":1.1,"monounsaturated_fat_g":0.13,"phosphorus_mg":30,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":103,"total_ash_g":0.6,"unsaturated_fat_g":0.26,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.03,"vitamin_b3_mg":2.5,"vitamin_c_mg":40,"water_g":57.2},"serving_suggestions":[{"label":"1 slice","weight_g":30,"volume_ml":null}],"health_notes":{"summary":"For health, canistel can help because it has dietary fiber (10.3g per 100g), which supports easier digestion and helps you feel full. It also provides carbohydrates (39.1g) and sugar (26.5g), so it\u2019s best to enjoy it in the right portion\u2014especially if you\u2019re watching blood sugar. The fruit is low in fat (0.6g) and has very low sodium (10mg), which is generally good for heart health. Since it\u2019s naturally sweet, pairing it with meals or balancing it with protein\/fat from other foods can make it fit better into your day.","healthier_tips":["Portion: Aim for about 1 small bowl (or roughly 1 cup) as a snack, not a large serving like dessert every time.","Balance: Pair with plain yogurt, milk, or nuts to slow down sugar absorption and keep you satisfied.","Timing: If you eat it as a snack, place it between meals (1\u20132 snacks\/day) and keep your next meal balanced with rice\/ulam\/protein.","Simple prep: Eat fresh or as fruit salad (avoid adding lots of sugar or condensed milk).","Everything in moderation: Enjoy canistel as a tasty fruit option\u2014just watch the portion because it\u2019s naturally high in carbs and sugar."]},"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\/canistel?agent=true"}}}