{"data":{"name":"Cookies, apas","slug":"cookies-apas","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Cookies, apas are sweet, baked snack foods (often eaten as a merienda) made mostly from carbohydrates and sugar, with small amounts of fat and fiber.","common_uses_philippines":["Cookies","apas","biskwit","hopia","mamon","ensaymada"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":388,"protein_g":5.4,"fat_g":0.5,"saturated_fat_g":0.13,"carbohydrates_g":90.4,"fiber_g":1.1,"sugars_g":23.9,"sodium_mg":357,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":33,"cholesterol_mg":0,"iron_mg":2,"monounsaturated_fat_g":0.28,"phosphorus_mg":52,"polyunsaturated_fat_g":0.07,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":0.35,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.09,"vitamin_b3_mg":0.9,"vitamin_c_mg":0,"water_g":3.3},"serving_suggestions":[{"label":"1 piece","weight_g":3.57,"volume_ml":null}],"health_notes":{"summary":"They can fit into your day as a treat, but they\u2019re energy-dense, so eating too much can make it easier to exceed your daily needs. For health, the main things to watch are high sugar (23.9 g per 100 g) and sodium (357 mg per 100 g), which can add up if you snack often. They also have some fat (0.5 g total; 0.13 g saturated) and low fiber (1.1 g), so they may not keep you full as long as snacks with more fiber and protein. The good part: they\u2019re convenient and can be enjoyed in small portions as part of a balanced eating pattern (3 meals + 1\u20132 snacks).","healthier_tips":["Keep portions small: try 1\u20132 pieces or a small handful, especially if you already had dessert after a meal.","Pair with a more filling option: have cookies with milk, yogurt, or nuts, or choose fruit on the side to improve fullness.","Choose less frequent snacking: if you eat cookies for merienda, consider skipping another sweet snack that day.","Balance the rest of the day: make sure your meals include rice in proper serving, plus viand with protein (fish, chicken, tofu) and plenty of vegetables.","Watch sodium: if you\u2019re also eating salty snacks (chips, crackers), alternate and don\u2019t stack them."]},"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\/cookies-apas?agent=true"}}}