{"data":{"name":"Cauliflower","slug":"cauliflower","scientific_name":"Brassica oleracea var. botrytis","alternate_names":["N\/A"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Cauliflower is a non-starchy vegetable (about 32 kcal per 100g). It\u2019s naturally low in fat and sodium, and it provides carbohydrates mainly from natural sugars plus fiber.","common_uses_philippines":["Cauliflower with garlic","Pinakbet with cauliflower","Sinigang with cauliflower","Ginisang cauliflower","Roasted cauliflower with spices"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":64},"nutrition_per_100g":{"calories_kcal":32,"protein_g":2.1,"fat_g":0.3,"saturated_fat_g":0.14,"carbohydrates_g":5.2,"fiber_g":2.1,"sugars_g":2,"sodium_mg":14,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":45,"calcium_mg":41,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.04,"phosphorus_mg":42,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":4,"total_ash_g":0.7,"unsaturated_fat_g":0.07,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.12,"vitamin_b3_mg":0.7,"vitamin_c_mg":82,"water_g":91.7},"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 helps support digestion and fullness because it has dietary fiber (2.1g per 100g). It also has low sodium (14mg), which is helpful when you\u2019re building meals that are gentler on blood pressure. Its low calories make it a good choice for adding volume to your plate. Note: it has some natural sugar (2g) and some carbohydrates (5.2g), so it still counts as part of your overall meal balance\u2014especially if you\u2019re pairing it with rice, noodles, or starchy sides.","healthier_tips":["For meals: add cauliflower as your extra vegetable (half of your plate veggies is a great goal).","For snacks: try roasted cauliflower or cauliflower \u201crice\u201d in small portions, especially if you\u2019re also eating bread or crackers.","Cooking tip: go easy on oil and salty sauces (like bagoong, patis, or soy-heavy mixes). Use herbs, garlic, onion, and a squeeze of calamansi for flavor.","Balance your plate: pair with a lean protein (fish, chicken, tofu) and a controlled serving of carbs (rice, potatoes, or noodles).","Frequency: include cauliflower a few times a week as part of your 3 full meals and 1\u20132 snacks."]},"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?agent=true"}}}