{"data":{"name":"Chocolate, tablea","slug":"chocolate-tablea","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Chocolate, tablea (cacao-based chocolate\/tablea). It\u2019s usually eaten as a sweet drink or used as a sweetener in desserts.","common_uses_philippines":["Tablea hot chocolate (tsokolate)","champorado","cacao-based drinks","chocolate desserts","chocolate truffles"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":481,"protein_g":4.3,"fat_g":18.2,"saturated_fat_g":10.72,"carbohydrates_g":75.1,"fiber_g":28.9,"sugars_g":0.9,"sodium_mg":268,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":155,"iron_mg":6,"monounsaturated_fat_g":6.07,"phosphorus_mg":48,"polyunsaturated_fat_g":0.58,"retinol_activity_equivalent_ug":80,"total_ash_g":1.5,"unsaturated_fat_g":6.65,"vitamin_a_ug":80,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.13,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":0.9},"serving_suggestions":[{"label":"1 piece","weight_g":2.5,"volume_ml":null}],"health_notes":{"summary":"Tablea can add energy and dietary fiber (about 28.9 g per 100 g), which helps with fullness and regular bowel movements. It also contains fat, including saturated fat (10.7 g per 100 g), and sodium (268 mg per 100 g). Since it\u2019s commonly used as a sweet, it\u2019s easy to overdo portions\u2014so it\u2019s best to enjoy it in smaller amounts and not as a frequent main snack. The good part: when portioned well, it can fit into a balanced day with your 3 full meals and 1\u20132 snacks.","healthier_tips":["Use a small serving (e.g., a few squares or 1\u20132 tsp when cooking) instead of a full 100 g portion.","If making hot chocolate, limit added sugar; let the cacao flavor lead.","Pair it with a balanced snack: add fruit or a small serving of nuts\/low-fat milk to help keep you satisfied.","Watch the frequency: enjoy tablea as an occasional treat, not every day.","Balance the day: if you have tablea, keep the rest of your snacks lighter (more veggies\/fruit, less sweets)."]},"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\/chocolate-tablea?agent=true"}}}