{"data":{"name":"Cookies, pilipit","slug":"cookies-pilipit","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Cookies (pilipit) \u2014 a sweet baked snack. Per 100 g, it\u2019s high in calories (470 kcal) and mostly comes from carbohydrates, with a lot of sugar (38.4 g) and fat (17 g), including saturated fat (7.82 g).","common_uses_philippines":["Pilipit cookies","biskwit\/biscuits","hopia","ensaymada","puto bumbong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":470,"protein_g":6.7,"fat_g":17,"saturated_fat_g":7.82,"carbohydrates_g":72.6,"fiber_g":2.4,"sugars_g":38.4,"sodium_mg":564,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":21,"cholesterol_mg":0,"iron_mg":3.1,"monounsaturated_fat_g":5.49,"phosphorus_mg":44,"polyunsaturated_fat_g":2.19,"retinol_activity_equivalent_ug":0,"total_ash_g":0.3,"unsaturated_fat_g":7.68,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.07,"vitamin_b3_mg":2,"vitamin_c_mg":0,"water_g":3.4},"serving_suggestions":[{"label":"1 piece","weight_g":7.5,"volume_ml":null}],"health_notes":{"summary":"Because cookies are energy-dense, they can add up quickly in a day\u2019s total calories\u2014especially if eaten between meals. The sugar (38.4 g) can make it easier to exceed recommended added sugar, and the saturated fat (7.82 g) can be a concern for heart health when eaten often. Sodium is also relatively high (564 mg), which matters if you already get sodium from other foods. On the positive side, cookies do provide quick energy, but they\u2019re best treated as an occasional snack rather than a frequent one. Balance matters so your 3 full meals and 1\u20132 snacks a day still include enough fiber-rich foods (like fruits, vegetables, and whole grains).","healthier_tips":["Portion first: aim for a smaller serving (for example, 1\u20132 pieces) instead of eating a whole pack.","Pair it smart: have it with water or unsweetened tea, and if possible add a fruit or yogurt to increase fiber\/protein so you feel fuller.","Watch frequency: keep cookies to an occasional snack, not daily.","Balance the rest of the day: if you choose cookies for a snack, make your next meal more filling with vegetables and lean protein.","Choose better options when available: look for cookies with lower sugar and less saturated fat, or try smaller \u201cbiskwit\u201d portions."]},"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-pilipit?agent=true"}}}