{"data":{"name":"Cassava","slug":"cassava","scientific_name":"Manihot esculenta","alternate_names":["Kamoteng kahoy\/Balinghoy"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Cassava (kamoteng kahoy) is a starchy root crop commonly eaten boiled, steamed, or fried. In a typical meal, it acts mainly as a carbohydrate source.","common_uses_philippines":["Cassava cake","Biko with cassava","Ginataang cassava","Fried cassava (chips)","Cassava suman"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":74},"nutrition_per_100g":{"calories_kcal":145,"protein_g":0.6,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":35.3,"fiber_g":1.7,"sugars_g":1.6,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":10,"calcium_mg":30,"cholesterol_mg":0,"iron_mg":1.1,"monounsaturated_fat_g":0.05,"phosphorus_mg":41,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":1,"total_ash_g":0.9,"unsaturated_fat_g":0.08,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.02,"vitamin_b3_from_tryptophan_mg":0.1,"vitamin_b3_mg":0.6,"vitamin_c_mg":50,"water_g":63},"serving_suggestions":[{"label":"3\/4 cup, cubed","weight_g":85,"volume_ml":null}],"health_notes":{"summary":"Cassava provides energy from carbohydrates (about 35.3 g per 100 g), which can help fuel your daily activities. It also has a small amount of dietary fiber (about 1.7 g), which supports better fullness and digestion. On the other hand, cassava is not high in protein or healthy fats, so pairing it with protein-rich and vegetable foods helps make your meal more balanced. It also has relatively low sodium (about 2 mg), but fried or processed versions can add more salt and oil.","healthier_tips":["Choose boiled or steamed cassava more often than fried versions to cut down on extra oil.","For your 3 meals + 1\u20132 snacks a day, use cassava as your main carb for that meal, then add ulam (fish, chicken, eggs, tofu) and gulay (e.g., kangkong, pechay, okra).","Watch portion size: since it\u2019s starchy, keep it to a reasonable serving and balance it with protein and vegetables.","If you\u2019re having cassava as a snack, pair it with something filling like egg or peanut butter in small amounts, plus fruit or vegetables if available."]},"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?agent=true"}}}