{"data":{"name":"Coconut water","slug":"coconut-water","scientific_name":"N\/A","alternate_names":["Niyog","tubig"],"category":{"name":"Fruits","slug":"fruits"},"description":"Coconut water is the clear liquid inside young coconuts. It\u2019s light, naturally hydrating, and a good source of potassium and fluids.","common_uses_philippines":["Ginataang halo-halo","Buko pandan","Fresh buko juice (coconut water)","Buko salad","Coconut-based drinks"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":22,"protein_g":0,"fat_g":0.2,"saturated_fat_g":0.18,"carbohydrates_g":5.1,"fiber_g":1.2,"sugars_g":2.9,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":16,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":6,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0.3,"unsaturated_fat_g":0.01,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":94.4},"serving_suggestions":[{"label":"1 cup","weight_g":240,"volume_ml":null}],"health_notes":{"summary":"Coconut water helps with hydration because it\u2019s mostly water. It also provides carbohydrates (about 5.1 g per 100 g) and fiber (about 1.2 g), which can support better digestion. The sugar content is relatively low compared to many sweet drinks (about 2.9 g), and it has very little fat (about 0.2 g) and low sodium (about 1 mg), which makes it a lighter choice than sugary beverages. Note: it still contains natural sugars, so it\u2019s best to pair it with meals or enjoy it as a snack, not as a replacement for water all day.","healthier_tips":["For daily routine: have it as a snack or with meals (e.g., 100\u2013200 g), especially if you\u2019re active.","Choose unsweetened coconut water when possible; avoid added sugar drinks.","If you\u2019re watching blood sugar, keep portions smaller and avoid drinking large amounts on an empty stomach.","Balance your day: keep to 3 full meals and 1\u20132 snacks; coconut water can be one snack, while your other snack can be fruit, nuts, or yogurt."]},"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-water?agent=true"}}}