{"data":{"name":"Coconut meat, young","slug":"coconut-meat-young","scientific_name":"Cocos nucifera","alternate_names":["Buko","malakanin"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Young coconut meat (coconut meat, young). It\u2019s the soft, tender part of young coconut, usually eaten as a snack or added to desserts and drinks.","common_uses_philippines":["Buko salad","Ginataang buko","Buko juice with nata de coco","Buko pandan","Halo-halo"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":14},"nutrition_per_100g":{"calories_kcal":102,"protein_g":1.4,"fat_g":5.3,"saturated_fat_g":4.63,"carbohydrates_g":12.1,"fiber_g":1.2,"sugars_g":6,"sodium_mg":21,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":10,"cholesterol_mg":0,"iron_mg":0.7,"monounsaturated_fat_g":0.28,"phosphorus_mg":54,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.28,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.9,"vitamin_c_mg":4,"water_g":80.6},"serving_suggestions":[{"label":"1\/2 cup","weight_g":100,"volume_ml":null}],"health_notes":{"summary":"Young coconut meat provides energy (about 102 kcal per 100 g) and some carbohydrates (12.1 g) with fiber (1.2 g) to help support fullness and smoother digestion. It also contains fat (5.3 g), including saturated fat (4.63 g). Since saturated fat can add up if portions are big or eaten often, it\u2019s best to enjoy coconut meat in reasonable servings\u2014especially if you already get fats from other foods in the day. It\u2019s relatively low in sodium (21 mg), which is helpful for everyday eating.","healthier_tips":["For your daily pattern (3 full meals + 1\u20132 snacks), use young coconut meat as a snack add-on rather than a main \u201cfat source.\u201d","Try small portions (e.g., a few tablespoons to 1\/2 cup depending on your appetite) and pair with protein like milk\/Greek yogurt or nuts\/beans if available.","If you\u2019re having it with sweet drinks or desserts, choose less sugar or smaller servings to keep total sugar in check.","Balance the rest of the day: include vegetables, lean protein, and whole grains so your snack complements your meals."]},"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-young?agent=true"}}}