{"data":{"name":"Carrot, str","slug":"carrot-str","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Carrot (raw or cooked), a starchy vegetable that\u2019s commonly eaten as part of meals or as a side dish.","common_uses_philippines":["Kare-kare","Sinigang","Tinola","Pancit (with mixed vegetables)","Ginataang gulay","Chopsuey"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":23,"protein_g":0.6,"fat_g":0.1,"saturated_fat_g":0.02,"carbohydrates_g":4.8,"fiber_g":1.4,"sugars_g":2.9,"sodium_mg":56,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2360,"calcium_mg":45,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0,"phosphorus_mg":20,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":197,"total_ash_g":0.7,"unsaturated_fat_g":0.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":3,"water_g":93.8},"serving_suggestions":[],"health_notes":{"summary":"Carrots are low in calories (about 23 kcal per 100 g) and provide dietary fiber (1.4 g) which helps you feel full and supports healthy digestion. They also have carbohydrates (4.8 g) and sugar (2.9 g) naturally\u2014so they\u2019re a good choice when paired with protein and other veggies. With low fat (0.1 g) and low sodium (56 mg), carrots fit well into everyday meals. If you\u2019re watching blood sugar, keep portions balanced, especially when carrots are served with rice, noodles, or sweet sauces.","healthier_tips":["For 3 full meals + 1\u20132 snacks a day, use carrots as a side or add them to ulam\u2014aim for about 1\/2 to 1 cup per meal depending on your overall rice\/noodle portion.","Pair carrots with lean protein (fish, chicken, tofu) and other non-starchy veggies to make the meal more filling.","Choose cooking methods like boiling, steaming, or stir-frying with minimal oil. Go easy on creamy or sugary sauces.","If you\u2019re having carrots as a snack, combine with something filling like nuts, boiled egg, or yogurt (instead of eating only carrots)."]},"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-str?agent=true"}}}