{"data":{"name":"Corn grits, white","slug":"corn-grits-white","scientific_name":null,"alternate_names":[],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Corn grits, white are coarsely ground corn cooked into a porridge or \u201clugaw\u201d-like meal. They\u2019re mainly a carb (energy) food, with some fiber.","common_uses_philippines":["Corn grits lugaw","champorado with corn grits mix","arroz caldo-style corn grits","ginataang corn grits","breakfast corn grits with egg"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":357,"protein_g":8.3,"fat_g":1.5,"saturated_fat_g":0.29,"carbohydrates_g":77.5,"fiber_g":4.5,"sugars_g":0.6,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":11,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.3,"phosphorus_mg":86,"polyunsaturated_fat_g":0.75,"retinol_activity_equivalent_ug":0,"total_ash_g":0.5,"unsaturated_fat_g":1.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":12.2},"serving_suggestions":[],"health_notes":{"summary":"Corn grits provide steady energy for your day\u2019s activities and can help keep you full longer because they have dietary fiber (about 4.5 g per 100 g). They\u2019re also relatively low in fat (about 1.5 g) and have very little saturated fat (about 0.29 g). On the other hand, they still contain a high amount of carbohydrates (about 77.5 g), so portion size matters\u2014especially if you\u2019re having this at one of your main meals. Sodium is low (about 1,000 mg per 100 g), but it can increase depending on how you season it (e.g., with salt, broth, or processed toppings).","healthier_tips":["For your 3 full meals + 1\u20132 snacks routine, use corn grits as your carb base and pair with protein (egg, fish, chicken, tofu) and vegetables (e.g., squash, pechay, carrots).","Start with a smaller serving, then adjust based on your hunger and activity level.","Add flavor with herbs, garlic, and spices instead of extra salt; go easy on salty toppings.","If you want more fiber, mix in chopped veggies or serve with a side salad\/greens."]},"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\/corn-grits-white?agent=true"}}}