{"data":{"name":"Cookies, otap","slug":"cookies-otap","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Cookies and otap are sweet baked snacks made mainly from flour and sugar, usually with added fats. They\u2019re typically eaten as a snack (or with coffee\/tea) rather than a main meal.","common_uses_philippines":["Otap","cookies","pineapple cookies","butter cookies","peanut brittle"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":462,"protein_g":10.1,"fat_g":14.3,"saturated_fat_g":6.96,"carbohydrates_g":73.3,"fiber_g":2.5,"sugars_g":15.7,"sodium_mg":374,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":15,"calcium_mg":122,"cholesterol_mg":1,"iron_mg":3,"monounsaturated_fat_g":4.92,"phosphorus_mg":92,"polyunsaturated_fat_g":1.46,"retinol_activity_equivalent_ug":121,"total_ash_g":0.8,"unsaturated_fat_g":6.38,"vitamin_a_ug":120,"vitamin_b1_mg":0.15,"vitamin_b2_mg":0.09,"vitamin_b3_mg":2.6,"vitamin_c_mg":0,"water_g":1.5},"serving_suggestions":[],"health_notes":{"summary":"Per 100 g, they\u2019re quite energy-dense (about 462 kcal) and higher in carbohydrates (about 73 g), with sugar around 15.7 g. They also contain total fat (about 14.3 g) and saturated fat (about 7.0 g), plus sodium around 374 mg. These nutrients matter because frequent, larger portions can make it easier to exceed daily needs for sugar, saturated fat, and sodium\u2014while still leaving less room for fiber-rich foods. The good part: they do provide some dietary fiber (about 2.5 g), but it\u2019s usually not enough to make them a \u201cfiber food.\u201d","healthier_tips":["Portion first: keep cookies\/otap to a small serving\u2014about 1\u20132 pieces or a small handful\u2014especially if you already had rice or bread earlier.","Pair smart: have it with water or unsweetened tea, and add fruit or plain yogurt if you need more fullness.","Balance your day: since Filipinos often do 3 meals plus 1\u20132 snacks, choose cookies\/otap as one snack, not both snacks.","Watch the \u201cextra\u201d: avoid eating straight from the pack; portion onto a plate to help you stay on track.","Swap sometimes: when possible, choose snacks with more fiber like fruit, nuts (small portion), or whole-grain options.","Everything is okay in moderation\u2014the key is keeping portions and frequency reasonable so you still get enough fiber, protein, and healthy fats from your 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-otap?agent=true"}}}