{"data":{"name":"Corn on cob, white","slug":"corn-on-cob-white","scientific_name":"Zea mays","alternate_names":["Mais sa busal","puti"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Corn on the cob (white corn). It\u2019s a starchy vegetable\/side food that\u2019s usually eaten boiled or steamed, often with a little salt, butter, or spices.","common_uses_philippines":["Corn in a cup","Buttered corn","Pinakbet with corn","Elote (grilled corn)","Binatog"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":30},"nutrition_per_100g":{"calories_kcal":148,"protein_g":4.4,"fat_g":0.8,"saturated_fat_g":0.12,"carbohydrates_g":30.9,"fiber_g":4.1,"sugars_g":4.9,"sodium_mg":23,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1,"calcium_mg":13,"cholesterol_mg":0,"iron_mg":0.7,"monounsaturated_fat_g":0.24,"phosphorus_mg":116,"polyunsaturated_fat_g":0.38,"retinol_activity_equivalent_ug":0,"total_ash_g":0.7,"unsaturated_fat_g":0.62,"vitamin_a_ug":0,"vitamin_b1_mg":0.22,"vitamin_b2_mg":0.1,"vitamin_b3_mg":1.8,"vitamin_c_mg":6,"water_g":63.2},"serving_suggestions":[],"health_notes":{"summary":"White corn provides carbohydrates for energy, plus dietary fiber (about 4.1 g per 100 g) which helps with fullness and regular digestion. It also has sugar (about 4.9 g) and sodium is low by itself (about 23 mg), but the total sodium can increase depending on how it\u2019s seasoned (e.g., salt, butter with seasoning, or toppings). The small amount of fat (about 0.8 g) and low saturated fat (about 0.12 g) means it can fit well in a balanced meal, especially when paired with protein and vegetables.","healthier_tips":["For meals: treat corn as a side. Aim for about 1\/2 to 1 cob depending on your appetite and the rest of your plate.","Pair it with protein (fish, chicken, eggs, tofu) and non-starchy veggies (e.g., lettuce, cucumber, tomatoes) to balance your plate.","If you\u2019re having it as a snack, keep the portion smaller and avoid heavy toppings; choose light seasoning instead of lots of salt or creamy sauces.","To support digestion, include fiber-rich foods across the day (vegetables, fruits, beans) since corn already contributes some fiber."]},"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-on-cob-white?agent=true"}}}