{"data":{"name":"Carrot, boiled","slug":"carrot-boiled","scientific_name":"Daucus carota","alternate_names":["Karot","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled carrot (100g) is a starchy-lean vegetable that\u2019s usually eaten as a side or mixed into meals. It\u2019s low in fat and provides carbohydrates plus dietary fiber.","common_uses_philippines":["Nilagang baka with carrots","Kare-kare (with added vegetables)","Ginataang kalabasa at carrots","Pancit with carrots","Chicken tinola with carrots"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":42,"protein_g":1.1,"fat_g":0.4,"saturated_fat_g":0.07,"carbohydrates_g":8.6,"fiber_g":3.3,"sugars_g":3.8,"sodium_mg":64,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":9300,"calcium_mg":60,"cholesterol_mg":0,"iron_mg":1.9,"monounsaturated_fat_g":0.01,"phosphorus_mg":33,"polyunsaturated_fat_g":0.2,"retinol_activity_equivalent_ug":775,"total_ash_g":0.7,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.5,"vitamin_c_mg":6,"water_g":89.2},"serving_suggestions":[{"label":"one piece","weight_g":100,"volume_ml":null}],"health_notes":{"summary":"Carrots help support digestion because they have fiber (3.3g), which can help you feel fuller and maintain regular bowel habits. They also add natural sweetness with 3.8g sugar, and the low fat (0.4g) plus low sodium (64mg) makes them a good add-on to meals. Since it has some carbohydrates (8.6g), pairing it with protein and healthy fats (like fish, eggs, or tofu) helps balance your plate\u2014especially if you\u2019re having it at one of your 3 full meals or as part of a snack meal plan.","healthier_tips":["Use boiled carrots as a side or mix into ulam and rice meals (e.g., 1\/2 to 1 cup depending on your appetite and the rest of your plate).","Pair with protein (fish, chicken, tofu, eggs) and a small portion of rice or other carbs for better balance.","For snacks, combine with yogurt or nuts\/seeds (small portion) instead of eating only carrots repeatedly.","Keep added salt and sauces minimal\u2014carrots already taste naturally sweet."]},"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\/carrot-boiled?agent=true"}}}