{"data":{"name":"Carrot","slug":"carrot","scientific_name":"Daucus carota","alternate_names":["Karot"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Carrot is a crunchy, orange root vegetable. In 100g, it has about 42 kcal, 2.6g fiber, and some natural sweetness (about 4.8g sugar), with very little fat and sodium.","common_uses_philippines":["Kare-kare","Sinigang","Pancit (carrot in stir-fry)","Ginataang gulay","Chicken tinola"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":79},"nutrition_per_100g":{"calories_kcal":42,"protein_g":1.1,"fat_g":0.3,"saturated_fat_g":0.05,"carbohydrates_g":8.6,"fiber_g":2.6,"sugars_g":4.8,"sodium_mg":26,"potassium_mg":306},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":9951,"calcium_mg":25,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.2,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.14,"linolenic_acid_g":0,"monounsaturated_fat_g":0.02,"myristic_acid_g":0,"oleic_acid_g":0.02,"palmitic_acid_g":0.04,"phosphorus_mg":31,"polyunsaturated_fat_g":0.15,"retinol_activity_equivalent_ug":829,"stearic_acid_g":0,"total_ash_g":0.9,"unsaturated_fat_g":0.17,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":89.1,"zinc_mg":0.3},"serving_suggestions":[{"label":"1 piece","weight_g":60,"volume_ml":null}],"health_notes":{"summary":"Carrots are helpful for everyday health because the fiber supports regular digestion and helps you feel full, which can make it easier to keep your meals balanced. They also add vitamins and antioxidants (especially from their orange color), which support overall body protection. With low sodium and low fat, carrots are a good add-on to meals without pushing your daily intake too high.","healthier_tips":["Add carrots to your viand or salad to increase volume and fiber without adding many calories.","For a typical day (3 meals + 1\u20132 snacks), aim to include a serving of vegetables like carrots in at least 1\u20132 meals.","Choose cooking methods like steaming, stir-frying with less oil, or adding raw carrots to salads.","If you\u2019re eating carrot-based snacks (like carrot sticks), pair them with a protein source (e.g., boiled egg, yogurt, or nuts) to stay satisfied longer.","Watch for sweet sauces or lots of sugar when carrots are used in desserts or drinks."]},"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?agent=true"}}}