{"data":{"name":"Corn on cob, yellow","slug":"corn-on-cob-yellow","scientific_name":"Zea mays","alternate_names":["Mais sa busal","dilaw"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Corn on the cob (yellow corn). It\u2019s a starchy vegetable\/whole-grain type food, usually eaten as a snack or side dish.","common_uses_philippines":["Corn on the cob (boiled or grilled)","Ginataang mais","Esquites (corn kernels)","Binatog","Corn fritters (kornik)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":39},"nutrition_per_100g":{"calories_kcal":173,"protein_g":4.4,"fat_g":1.5,"saturated_fat_g":0.36,"carbohydrates_g":35.4,"fiber_g":3.5,"sugars_g":11,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":210,"calcium_mg":8,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.48,"phosphorus_mg":107,"polyunsaturated_fat_g":0.54,"retinol_activity_equivalent_ug":18,"total_ash_g":0.8,"unsaturated_fat_g":1.02,"vitamin_a_ug":0,"vitamin_b1_mg":0.22,"vitamin_b2_mg":0.13,"vitamin_b3_mg":1.6,"vitamin_c_mg":11,"water_g":57.9},"serving_suggestions":[],"health_notes":{"summary":"Corn provides carbohydrates for energy and dietary fiber (3.5g per 100g), which can help you feel full and support healthy digestion. It also has sugar (11g) and some sodium (3mg), so it\u2019s best to pair it with protein and healthy fats (like eggs, fish, or nuts) rather than eating it alone. The fat is low (1.5g) but there is some saturated fat (0.36g), so keep toppings like butter or creamy sauces in check. With its balance of fiber and carbs, corn can fit well into a daily routine when portion size is right.","healthier_tips":["For snacks: have a small-to-medium serving of corn, then add protein (boiled egg, tuna, chicken, or tofu) to help keep you satisfied.","If you add toppings, choose light options: a sprinkle of herbs\/cheese or a small amount of butter instead of heavy, creamy sauces.","Balance your 3 full meals + 1\u20132 snacks: use corn as a side or snack, not the only starch in the meal.","Pair with non-starchy veggies (lettuce, cucumber, tomatoes) to add volume and more micronutrients."]},"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?agent=true"}}}