{"data":{"name":"Cocoa, pwdr, local","slug":"cocoa-pwdr-local","scientific_name":"N\/A","alternate_names":["Kakaw","pulbos","lokal"],"category":{"name":"Beverages","slug":"beverages"},"description":"Cocoa powder (local cocoa), used for chocolate drinks and baking. It\u2019s a flavorful ingredient that can add fiber and natural plant compounds, but it also contains fat and sugar depending on the product and how it\u2019s prepared.","common_uses_philippines":["Hot tsokolate","cocoa-based champorado","chocolate bread\/pandesal fillings","cocoa brownies","chocolate oatmeal\/porridge"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":465,"protein_g":21.7,"fat_g":19.8,"saturated_fat_g":11.66,"carbohydrates_g":49.9,"fiber_g":9.6,"sugars_g":28.7,"sodium_mg":96,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":183,"cholesterol_mg":0,"iron_mg":16.7,"monounsaturated_fat_g":6.6,"phosphorus_mg":647,"polyunsaturated_fat_g":0.64,"retinol_activity_equivalent_ug":0,"total_ash_g":5.9,"unsaturated_fat_g":7.24,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.2,"vitamin_b3_mg":2.1,"vitamin_c_mg":0,"water_g":2.7},"serving_suggestions":[],"health_notes":{"summary":"Per 100g, cocoa powder has dietary fiber (9.6g) which helps you feel full and supports healthy digestion. It also has carbohydrates (49.9g) and sugars (28.7g), plus fat (19.8g) with saturated fat (11.7g). These mean cocoa can fit well in a balanced diet, but the key is portion and preparation\u2014especially if you mix it with sugar, milk, or cream. Sodium is relatively low here (96mg), so it\u2019s usually not the main concern.","healthier_tips":["For daily meals\/snacks, treat cocoa as a flavor add-on: use a small serving (e.g., 1\u20132 teaspoons) instead of large scoops.","If making hot chocolate, choose less added sugar, and consider using unsweetened milk or low-fat milk.","Pair it with a balanced snack: e.g., cocoa drink with nuts or plain yogurt to help with satiety.","Because it has more saturated fat and sugar per 100g, keep it occasional if you\u2019re also eating other sweets the same day.","Use it in baking with controlled sweeteners (or reduce sugar in the recipe) and add fruit or oats for extra fiber."]},"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\/cocoa-pwdr-local?agent=true"}}}