{"data":{"name":"Chinese cabbage, boiled","slug":"chinese-cabbage-boiled","scientific_name":"Brassica pekinensis","alternate_names":["Pechay Baguio","nilaga\/Napa cabbage","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Chinese cabbage (bok choy), boiled. It\u2019s a leafy vegetable that\u2019s low in calories and light on the stomach, usually eaten as a side dish with rice and ulam.","common_uses_philippines":["Pancit canton with bok choy","Tinola with cabbage","Ginisang bok choy","Chinese-style stir-fried cabbage","Lugaw with boiled cabbage"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":15,"protein_g":1,"fat_g":0.1,"saturated_fat_g":0.02,"carbohydrates_g":2.4,"fiber_g":1.4,"sugars_g":1,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":545,"calcium_mg":82,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.01,"phosphorus_mg":18,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":45,"total_ash_g":0.3,"unsaturated_fat_g":0.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.5,"vitamin_c_mg":17,"water_g":96.2},"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":"Chinese cabbage is a good choice for everyday meals because it adds fiber (about 1.4 g per 100 g) to help you feel full and support healthy digestion. It also provides small amounts of carbs and natural sugar, plus very little fat and cholesterol. Sodium is low (about 7 mg per 100 g) when boiled plain, which helps keep your overall daily salt intake in check. The fiber and water content make it a great \u201cvolume\u201d food\u2014helpful when you\u2019re aiming for balanced portions across your 3 meals and 1\u20132 snacks.","healthier_tips":["Serve it with your main ulam and rice: aim for 1\u20132 cups of boiled vegetables per meal (adjust to your appetite and activity).","Boil or lightly saut\u00e9 with minimal oil; if you use soy sauce, use small amounts and taste first.","Pair with protein (fish, chicken, tofu, eggs) and a sensible rice portion for better satiety.","If you\u2019re watching sodium, avoid adding extra salt or salty toppings; use herbs, garlic, or calamansi for flavor."]},"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\/chinese-cabbage-boiled?agent=true"}}}