{"data":{"name":"Cassava, suman","slug":"cassava-suman","scientific_name":"N\/A","alternate_names":["Kamoteng kahoy","suman"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Cassava suman is a sweet Filipino rice-cake made with cassava (a starchy root) and usually coconut milk, then wrapped and steamed. It\u2019s mainly a carb-based food, with some fat and natural sugars.","common_uses_philippines":["Suman sa lihiya","Suman sa latik","Cassava cake","Biko","Turon"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":210,"protein_g":0.5,"fat_g":1.4,"saturated_fat_g":1.17,"carbohydrates_g":48.9,"fiber_g":1.4,"sugars_g":18.9,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":20,"cholesterol_mg":0,"iron_mg":2.4,"monounsaturated_fat_g":0.08,"phosphorus_mg":35,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":0,"total_ash_g":0.7,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.5,"vitamin_c_mg":0,"water_g":48.5},"serving_suggestions":[{"label":"1 piece","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Cassava suman gives quick energy because it\u2019s high in carbohydrates (about 48.9 g per 100 g). It also has some fiber (about 1.4 g) which can help with fullness and digestion. However, it can be sugar- and fat-containing depending on the recipe: it has about 18.9 g sugar and 1.4 g total fat, with a higher saturated fat portion (about 1.17 g). It\u2019s also relatively low in sodium (about 6 mg), which is a plus. Since it\u2019s a sweet, carb-heavy snack\/dessert, it\u2019s best to enjoy it in the right portion so it fits well with your 3 meals plus 1\u20132 snacks a day.","healthier_tips":["Keep portions small: treat it as a snack or dessert, not a main meal\u2014pair it with something with protein (e.g., milk, yogurt, or a boiled egg) to balance your blood sugar response.","Choose \u201cless sweet\u201d versions when available, and avoid eating it straight after another very sugary snack.","Add fiber and volume to your day: have fruits (like banana, orange, or berries) or vegetables on the side during your other meals.","Balance your plate: if you\u2019ll eat suman, reduce the amount of other starchy carbs in that same meal (like extra rice or bread).","For coconut-based recipes, remember the fat can add up\u2014enjoy it regularly but not every day."]},"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\/cassava-suman?agent=true"}}}