{"data":{"name":"Coconut, heart of palm","slug":"coconut-heart-of-palm","scientific_name":"Cocos nucifera","alternate_names":["Niyog ubod"],"category":{"name":"Fruits","slug":"fruits"},"description":"Coconut heart of palm (often sold as \u201ccoconut palm heart\u201d or \u201ccoconut heart of palm\u201d)\u2014a tender, mild vegetable made from the inner core of the coconut\/palm tree, usually cooked or canned.","common_uses_philippines":["Ginataang puso ng palm","Puso ng palm salad","Kinilaw na puso ng palm","Puso ng palm with vegetables","Coconut-based vegetable stew"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":34},"nutrition_per_100g":{"calories_kcal":47,"protein_g":4.3,"fat_g":0.8,"saturated_fat_g":0.18,"carbohydrates_g":5.7,"fiber_g":0.6,"sugars_g":null,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":38,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.02,"phosphorus_mg":60,"polyunsaturated_fat_g":0.36,"retinol_activity_equivalent_ug":0,"total_ash_g":1.4,"unsaturated_fat_g":0.38,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.03,"vitamin_b3_mg":1.4,"vitamin_c_mg":16,"water_g":87.8},"serving_suggestions":[],"health_notes":{"summary":"For a 100g serving, it\u2019s low in calories (~47 kcal) and provides some dietary fiber (~0.6 g) to support better digestion and help you feel satisfied between meals. It also has a small amount of carbohydrates (~5.7 g) and very low sodium (~4 mg), which is helpful if you\u2019re watching salt intake. There\u2019s also a little fat (~0.8 g) with some saturated fat (~0.18 g), so it\u2019s best to enjoy it as part of a balanced plate rather than as the main focus of the meal.","healthier_tips":["Pair it with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) for a filling 3-meal plan.","If it\u2019s canned or cooked in coconut milk, check the label and choose versions with less added coconut milk\/sugar when possible.","Use a practical portion: about 1\/2 to 1 cup as a side or part of a viand, especially if you\u2019re also eating rice.","For snacks, you can add it to a light salad or mix with tomatoes and onions instead of pairing with very salty sauces."]},"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-heart-of-palm?agent=true"}}}