{"data":{"name":"Cauliflower, boiled","slug":"cauliflower-boiled","scientific_name":"Brassica oleracea var. botrytis","alternate_names":["N\/A"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled cauliflower (a non-starchy vegetable). For every 100g, it\u2019s low in calories (27 kcal) and provides fiber (2.3g) with some natural sugar (2.1g).","common_uses_philippines":["Cauliflower with garlic","Pinakbet with cauliflower","Ginataang gulay (use less coconut milk)","Steamed\/boiled cauliflower with bagoong","Vegetable soup with cauliflower"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":27,"protein_g":1.5,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":4.8,"fiber_g":2.3,"sugars_g":2.1,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":46,"calcium_mg":35,"cholesterol_mg":0,"iron_mg":0.5,"monounsaturated_fat_g":0.01,"phosphorus_mg":32,"polyunsaturated_fat_g":0.1,"retinol_activity_equivalent_ug":4,"total_ash_g":0.4,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.09,"vitamin_b3_mg":0.5,"vitamin_c_mg":53,"water_g":93.1},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Cauliflower is a great fiber-rich veggie, which helps you feel full and supports healthy digestion\u2014useful when you\u2019re building balanced meals (3 full meals + 1\u20132 snacks). It\u2019s also very low in fat (0.2g) and sodium (12mg), making it a good choice for everyday eating. The carbs are mostly from fiber, so it\u2019s generally a lighter option compared with starchy sides.","healthier_tips":["Pair it with a balanced plate: 1\/2 veggies (like cauliflower), 1\/4 protein (fish, chicken, tofu), and 1\/4 rice or other carbs.","Keep the cooking simple: boil or steam, then flavor with garlic, onion, herbs, calamansi, or a little soy sauce instead of heavy sauces.","Portion guide: aim for about 1\u20132 cups of cooked cauliflower per meal as your veggie side.","If you\u2019re adding toppings (cheese, butter, creamy dressing), use a smaller amount to keep calories and fat in check."]},"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\/cauliflower-boiled?agent=true"}}}