{"data":{"name":"Coconut meat, mature","slug":"coconut-meat-mature","scientific_name":"Cocos nucifera","alternate_names":["Niyog","magulang"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Coconut meat (mature), a rich, naturally sweet-tasting coconut flesh often used in desserts, kakanin, and savory dishes like ginataan.","common_uses_philippines":["buko salad","biko","suman","ginataan (with coconut)","macapuno dessert","coconut-based kakanin"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":56},"nutrition_per_100g":{"calories_kcal":319,"protein_g":3.9,"fat_g":26.1,"saturated_fat_g":23.14,"carbohydrates_g":17.2,"fiber_g":8.2,"sugars_g":5.7,"sodium_mg":18,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":32,"cholesterol_mg":0,"iron_mg":1.5,"monounsaturated_fat_g":1.11,"phosphorus_mg":96,"polyunsaturated_fat_g":0.29,"retinol_activity_equivalent_ug":0,"total_ash_g":0.9,"unsaturated_fat_g":1.4,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.4,"vitamin_c_mg":3,"water_g":51.9},"serving_suggestions":[{"label":"1 slice, mbs","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Mature coconut meat is energy-dense and provides healthy fiber (about 8.2g per 100g) which can help with regular digestion. It also has healthy fats, but it is especially high in saturated fat (about 23.1g per 100g). Too much saturated fat, especially when eaten often and in large portions, may affect heart health over time. It also has some carbohydrates (about 17.2g) and sugar (about 5.7g), so it\u2019s best to treat coconut meat as a flavorful add-on rather than a main \u201cfill-up\u201d every day.","healthier_tips":["Use coconut meat in small portions (e.g., a few tablespoons) and balance it with lean protein (fish, chicken, tofu) and plenty of non-starchy vegetables.","For meals: keep coconut-based dishes to 1\u20132 times per week, then choose lighter options on other days (like broth-based or tomato-based viands).","For snacks: pair with fruit or nuts instead of making coconut a large part of the snack.","When making ginataan, try using less coconut meat and add more water or unsweetened coconut milk to keep flavor while reducing saturated fat.","Watch what you pair it with\u2014if the dish is also sweet (like suman\/biko), keep the serving smaller to avoid too much added sugar overall."]},"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-meat-mature?agent=true"}}}