{"data":{"name":"Cookies, assorted","slug":"cookies-assorted","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Assorted cookies\u2014sweet, baked snacks that are usually high in carbohydrates and sugar, with some fat.","common_uses_philippines":["Pandesal","Ensaymada","Hopia","Biscocho","Banana cue"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":442,"protein_g":6.2,"fat_g":11.3,"saturated_fat_g":3.16,"carbohydrates_g":78.9,"fiber_g":1.1,"sugars_g":23.6,"sodium_mg":413,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":90,"calcium_mg":39,"cholesterol_mg":0,"iron_mg":3.2,"monounsaturated_fat_g":4.58,"phosphorus_mg":104,"polyunsaturated_fat_g":2.56,"retinol_activity_equivalent_ug":8,"total_ash_g":1.1,"unsaturated_fat_g":7.14,"vitamin_a_ug":0,"vitamin_b1_mg":0.29,"vitamin_b2_mg":0.25,"vitamin_b3_mg":3.9,"vitamin_c_mg":0,"water_g":2.5},"serving_suggestions":[],"health_notes":{"summary":"Cookies can fit into daily eating, especially as a snack, but they tend to be energy-dense. Per 100 g, they have 442 kcal, 78.9 g carbs, and 23.6 g sugar. They also have 11.3 g total fat with 3.16 g saturated fat and 413 mg sodium. Too much frequently can make it easier to exceed daily needs for sugar, saturated fat, and sodium\u2014so it\u2019s best to enjoy them in smaller portions and not as a regular \u201cmain\u201d snack. The good part: cookies can provide quick energy, which can help when you need a small boost between meals.","healthier_tips":["Keep portions small: aim for a few pieces (not a whole pack) and treat cookies as an occasional snack.","Pair with something that adds fiber\/protein: have it with milk, plain yogurt, or a handful of nuts, or eat after a fruit.","Balance your day: if you have cookies for one snack, choose less sweet options for the other snack (e.g., fruit, yogurt, or unsweetened drinks).","Watch sodium and saturated fat by choosing \u201cless sweet\u201d or smaller servings when available.","For your 3 meals + 1\u20132 snacks routine, use cookies as the snack slot, not as a replacement for rice\/bread-based 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\/cookies-assorted?agent=true"}}}