{"data":{"name":"Coconut cotyledon","slug":"coconut-cotyledon","scientific_name":"Cocos nucifera","alternate_names":["Niyog tumbong"],"category":{"name":"Fruits","slug":"fruits"},"description":"Coconut cotyledon (the edible part of young coconut). It\u2019s a naturally sweet, creamy part that\u2019s used as a food ingredient and snack, and it contains some fat and carbohydrates.","common_uses_philippines":["Coconut-based kakanin","buko salad","ginataan (with young coconut)","sweet coconut desserts","coconut rice (coconut milk rice)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":99},"nutrition_per_100g":{"calories_kcal":67,"protein_g":1.7,"fat_g":1.8,"saturated_fat_g":null,"carbohydrates_g":11.1,"fiber_g":0.8,"sugars_g":8.8,"sodium_mg":23,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":33,"cholesterol_mg":0,"iron_mg":1.3,"phosphorus_mg":77,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.03,"vitamin_b3_mg":1.1,"vitamin_c_mg":10,"water_g":84.3},"serving_suggestions":[],"health_notes":{"summary":"Coconut cotyledon provides energy (about 67 kcal per 100 g) and some healthy fats (total fat ~1.8 g). It also has carbohydrates (~11.1 g) with sugar (~8.8 g), plus a small amount of fiber (~0.8 g, which helps with fullness and smoother digestion). Sodium is low (~23 mg), which is good for everyday meals. Since it has natural sugar and some carbs, it fits best when you\u2019re balancing it with protein and fiber-rich foods in your 3 meals and 1\u20132 snacks per day.","healthier_tips":["Use it as a snack add-on (e.g., a small serving with fruit or yogurt) rather than the main bulk of your snack.","Pair it with protein (egg, fish, chicken, tofu) or fiber (vegetables, whole fruits) to help you feel fuller.","If you\u2019re watching sugar intake, choose smaller portions and avoid combining it with other very sweet items in the same snack.","For meals, keep it alongside rice\/ulam in a balanced plate: 1\/2 vegetables, 1\/4 protein, 1\/4 rice\/starch, and coconut cotyledon as a side or topping."]},"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\/coconut-cotyledon?agent=true"}}}