{"data":{"name":"Cornmeal, white","slug":"cornmeal-white","scientific_name":"Zea mays","alternate_names":["Mais","giniling","puti"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Cornmeal (white) \u2014 ground corn used to make foods like polvoron, champorado, or corn-based porridge. It\u2019s mainly a carbohydrate food.","common_uses_philippines":["Champorado","Maja blanca","Polvoron","Corn porridge (lugaw)","Ginataang mais (corn in coconut milk)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":353,"protein_g":7.6,"fat_g":0.6,"saturated_fat_g":0.08,"carbohydrates_g":79.2,"fiber_g":7.1,"sugars_g":0.6,"sodium_mg":34,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":13,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.16,"phosphorus_mg":56,"polyunsaturated_fat_g":0.27,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":0.43,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.5,"vitamin_c_mg":0,"water_g":12.2},"serving_suggestions":[],"health_notes":{"summary":"Cornmeal provides energy for your daily activities and helps keep you full when paired with protein and healthy fats. It also has dietary fiber (about 7.1 g per 100 g), which supports better digestion and helps you feel satisfied. On the other hand, it\u2019s still mostly carbohydrates (about 79.2 g), so portion size matters\u2014especially if you\u2019re having it more than once a day. Sodium is relatively low (about 34 mg), and fat is small (about 0.6 g), with some saturated fat (about 0.08 g).","healthier_tips":["Use a smaller serving of cornmeal per meal, then balance your plate with lean protein (fish, chicken, eggs, tofu) and vegetables.","If you\u2019re making porridge or champorado, try using less sugar and add fruit (like banana in small amounts) instead of extra sweet toppings.","For better fullness, mix cornmeal with beans or serve with egg\/fish and a side of veggies.","Because it\u2019s a carb, consider it as your main carbohydrate for that meal\u2014avoid stacking too many carb-heavy foods at the same time (e.g., rice + bread + cornmeal in one sitting).","For snacks, keep it to a small portion (since you already have 3 meals plus 1\u20132 snacks daily)."]},"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\/cornmeal-white?agent=true"}}}