{"data":{"name":"Corn on cob, yellow, boiled","slug":"corn-on-cob-yellow-boiled","scientific_name":"Zea mays","alternate_names":["Mais sa busal","dilaw","nilaga"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Corn on the cob (yellow), boiled. It\u2019s a starchy vegetable\/whole grain food that\u2019s filling and naturally sweet.","common_uses_philippines":["Corn con hielo","boiled corn (binatog-style variations)","street-style buttered corn","corn soup","ginataang mais"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":54},"nutrition_per_100g":{"calories_kcal":167,"protein_g":3.3,"fat_g":1.2,"saturated_fat_g":0.16,"carbohydrates_g":35.7,"fiber_g":3.7,"sugars_g":7,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":104,"calcium_mg":10,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.3,"phosphorus_mg":92,"polyunsaturated_fat_g":0.48,"retinol_activity_equivalent_ug":9,"total_ash_g":0.6,"unsaturated_fat_g":0.78,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.9,"vitamin_c_mg":5,"water_g":59.2},"serving_suggestions":[{"label":"1\/2 piece of","weight_g":65,"volume_ml":null}],"health_notes":{"summary":"Corn provides carbohydrates for energy, plus dietary fiber (about 3.7 g per 100 g) to help with fullness and regular digestion. It also has some sugars (about 7 g) that come naturally from corn, so it\u2019s best to pair it with protein and healthy fats to keep meals balanced. For heart health, it\u2019s low in sodium (about 1 mg) and has a small amount of fat (about 1.2 g) with low sat fat (about 0.16 g).","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, corn works best as a side or part of a balanced plate, not the only food.","Pair corn with lean protein (fish, chicken, tofu, eggs) and add non-starchy veggies (e.g., lettuce, cucumber, kangkong) for better balance.","Watch portion: if you\u2019re having rice too, keep corn to a smaller serving to avoid too much starch in one meal.","Choose boiled or lightly cooked corn; go easy on butter, margarine, or salty toppings."]},"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-yellow-boiled?agent=true"}}}