{"data":{"name":"Coconut meat, very young","slug":"coconut-meat-very-young","scientific_name":"Cocos nucifera","alternate_names":["Buko","malauhog"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Young coconut meat (very young coconut), eaten as a soft, fresh \u201ccoconut\u201d part. It\u2019s usually treated like a vegetable\/side because it\u2019s not as starchy as mature coconut products.","common_uses_philippines":["Buko salad","Ginataan (coconut milk-based dishes)","Buko juice with fruit","Fresh buko strips as a topping","Kinilaw with buko"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":8},"nutrition_per_100g":{"calories_kcal":42,"protein_g":0.8,"fat_g":1.3,"saturated_fat_g":1.14,"carbohydrates_g":6.8,"fiber_g":0.6,"sugars_g":2.9,"sodium_mg":10,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":5,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.07,"phosphorus_mg":32,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.07,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.6,"vitamin_c_mg":5,"water_g":90.5},"serving_suggestions":[{"label":"2\/3 cup","weight_g":160,"volume_ml":null}],"health_notes":{"summary":"For a 100 g serving, young coconut meat is relatively low in calories (42 kcal) and has some fiber (0.6 g) to support better digestion. It also provides carbohydrates (6.8 g) and natural sugars (2.9 g) for energy. The fat is low overall (1.3 g), but most of it is saturated fat (1.14 g), so it\u2019s best to keep portions reasonable\u2014especially if you\u2019re watching saturated fat intake. Sodium is very low (10 mg), which is good for everyday meals.","healthier_tips":["Use it as a side or snack add-on (e.g., with fruit or in a light salad), not as the main \u201cheavy\u201d ingredient every time.","For your daily pattern of 3 full meals + 1\u20132 snacks, try a small serving (about a handful) as one snack or as part of your meal\u2019s vegetables\/side.","Pair it with protein and fiber for better balance\u2014like eggs, fish, tofu, or beans\u2014so you feel fuller longer.","If you\u2019re also eating other coconut-rich foods that day (like coconut milk desserts), consider keeping the coconut meat portion smaller."]},"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-very-young?agent=true"}}}