{"data":{"name":"Cookies, wafer","slug":"cookies-wafer","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Sugars and Sweets","slug":"sugars-and-sweets"},"description":"Cookies and wafer are sweet, baked snack foods usually eaten as a treat or with coffee\/tea. They\u2019re typically high in sugar and fat, and they provide quick energy.","common_uses_philippines":["Cookies","wafer","biskwit (sweet biscuits)","biscuits with coffee\/tea","cream-filled wafers"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":505,"protein_g":4.6,"fat_g":22.9,"saturated_fat_g":11.72,"carbohydrates_g":70,"fiber_g":1.6,"sugars_g":42.8,"sodium_mg":103,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":36,"cholesterol_mg":0,"iron_mg":1.9,"monounsaturated_fat_g":7.58,"phosphorus_mg":55,"polyunsaturated_fat_g":2.61,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":10.19,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.1,"vitamin_b3_mg":1.7,"vitamin_c_mg":0,"water_g":2.1},"serving_suggestions":[{"label":"1 piece","weight_g":5.8,"volume_ml":null}],"health_notes":{"summary":"Because cookies\/wafer are energy-dense, eating them often can make it easier to exceed daily needs for calories. They also tend to be high in saturated fat and sugar, which can affect heart health and blood sugar control when intake is frequent. On the plus side, they do provide some carbohydrates for energy, but the fiber is usually low (so they may not keep you full for long). Sodium is also present, so pairing them with other salty snacks can add up.","healthier_tips":["Keep cookies\/wafer to a small portion: aim for about 1\u20132 pieces or a small serving, especially if you already had dessert after a meal.","Pair with something that adds fiber\/protein: fruit (banana, apple) or a glass of milk\/yogurt to help balance your snack.","Choose less-sugary options when available (check labels for lower sugar and saturated fat).","Use them as an occasional snack between your 3 full meals and 1\u20132 snacks, not as a daily \u201cmain\u201d snack.","If you\u2019re having cookies\/wafer, skip other sweets that day to keep your total sugar in check."]},"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-wafer?agent=true"}}}