{"data":{"name":"Cookies, gem","slug":"cookies-gem","scientific_name":"N\/A","alternate_names":["Iced gem cookies"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Cookies (gem cookies) \u2014 a sweet snack that\u2019s mostly carbohydrates (sugars) with some fat. A 100g serving is about 426 kcal and has 40g sugar and 9.7g total fat (with 6.5g saturated fat).","common_uses_philippines":["Pandesal","Ensaymada","Bibingka","Biko","Polvoron"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":426,"protein_g":11,"fat_g":9.7,"saturated_fat_g":6.52,"carbohydrates_g":73.6,"fiber_g":0.9,"sugars_g":40,"sodium_mg":250,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":61,"cholesterol_mg":0,"iron_mg":3.6,"monounsaturated_fat_g":0.97,"phosphorus_mg":109,"polyunsaturated_fat_g":1.81,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"unsaturated_fat_g":2.78,"vitamin_a_ug":0,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.31,"vitamin_b3_mg":2.4,"vitamin_c_mg":0,"water_g":4.6},"serving_suggestions":[{"label":"1 piece","weight_g":1.5,"volume_ml":null}],"health_notes":{"summary":"This matters because cookies can add a lot of quick energy (carbohydrates) and sugar in a small portion. Too much frequent intake may make it easier to exceed daily needs for calories and added sugar. The cookies also have saturated fat (6.5g per 100g) and sodium (250mg per 100g), which are better kept in balance\u2014especially if you\u2019re also eating rice, bread, or other carbs in your 3 meals plus snacks. On the positive side, cookies can fit into your day as a planned snack when portion is controlled.","healthier_tips":["Portion first: instead of 100g, try a smaller serving (for example, 1\u20132 pieces) and pair it with water or unsweetened tea.","Balance your snack: if you eat cookies, consider choosing a lighter snack for the other slot (e.g., fruit or yogurt) so your total sugar stays reasonable.","Add fiber and protein: pair cookies with fruit (like banana or apple) or milk\/yogurt to help you feel fuller.","Watch frequency: keep cookies for occasional snacks, not every day.","Check labels when possible: look for lower sugar or smaller serving sizes."]},"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-gem?agent=true"}}}