{"data":{"name":"Coconut sport","slug":"coconut-sport","scientific_name":"Cocos nucifera","alternate_names":["Makapuno"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Coconut sport is a coconut-based food\/drink made from coconut (often sweetened), usually enjoyed as a snack or dessert.","common_uses_philippines":["Coconut sport","buko salad","ginataang bilo-bilo","maja blanca","macapuno"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":74},"nutrition_per_100g":{"calories_kcal":226,"protein_g":2.4,"fat_g":17.6,"saturated_fat_g":15.37,"carbohydrates_g":14.5,"fiber_g":2.1,"sugars_g":10.9,"sodium_mg":38,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":58,"cholesterol_mg":0,"iron_mg":1.4,"monounsaturated_fat_g":0.94,"phosphorus_mg":59,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0.7,"unsaturated_fat_g":0.94,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.6,"vitamin_c_mg":8,"water_g":64.8},"serving_suggestions":[],"health_notes":{"summary":"For every 100 g, it has 226 kcal and 17.6 g total fat, with 15.37 g saturated fat. It also has 14.5 g carbohydrates and 10.9 g sugar, plus 2.1 g fiber and 38 mg sodium. Coconut can provide energy and some fiber, but the high saturated fat and sugar mean it\u2019s best to keep portions small\u2014especially if you already have sweets or fatty foods in the day. When balanced with your 3 full meals and 1\u20132 snacks, it can still fit comfortably.","healthier_tips":["Try these practical ways to enjoy it while keeping your day balanced:","Have a small serving (e.g., 1\/2 cup or less) and treat it as a snack, not a main meal.","Pair it with a fiber-rich option in the same snack time (like fruit or a small serving of oats\/whole grains) to help balance the sugar and carbs.","If it\u2019s sweetened, choose versions with less added sugar when available.","Balance the rest of the day: for your next meal, choose lean protein (fish, chicken, tofu) and more vegetables to keep your overall intake steady.","Keep frequency reasonable\u2014enjoy it sometimes, not every snack."]},"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-sport?agent=true"}}}