{"data":{"name":"Cornmeal, yellow","slug":"cornmeal-yellow","scientific_name":"Zea mays","alternate_names":["Mais","giniling","dilaw"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Yellow cornmeal (cornmeal flour). It\u2019s a starchy, energy-giving ingredient commonly used to make kakanin and porridges like lugaw, champorado-style mixes, and other corn-based snacks.","common_uses_philippines":["Biko","Bibingka","Turon (with cornmeal-based wrapper\/mixture)","Champorado (cornmeal-based variations)","Lugaw","Polvoron (cornmeal-based variations)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":371,"protein_g":8.5,"fat_g":3.2,"saturated_fat_g":0.45,"carbohydrates_g":77,"fiber_g":7.3,"sugars_g":0.6,"sodium_mg":35,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":160,"calcium_mg":20,"cholesterol_mg":0,"iron_mg":1.7,"monounsaturated_fat_g":0.85,"phosphorus_mg":148,"polyunsaturated_fat_g":1.46,"retinol_activity_equivalent_ug":13,"total_ash_g":0.9,"unsaturated_fat_g":2.31,"vitamin_a_ug":0,"vitamin_b1_mg":0.36,"vitamin_b2_mg":0.12,"vitamin_b3_mg":1.7,"vitamin_c_mg":0,"water_g":10.4},"serving_suggestions":[],"health_notes":{"summary":"Yellow cornmeal provides carbohydrates for energy, plus dietary fiber (about 7.3 g per 100 g) which can help you feel full and support healthy digestion. It has low sugar (about 0.6 g) and some fat (about 3.2 g) with low saturated fat (about 0.45 g). Sodium is also relatively low (about 35 mg). Since it\u2019s mainly a carb food, the key is portioning\u2014especially if you already get carbs from rice, bread, or noodles in the same meal.","healthier_tips":["Use cornmeal as your main carb for the meal, and balance the plate with ulam\/protein (fish, chicken, eggs, tofu) and gulay (vegetables or salad).","For snacks, keep portions smaller (for example, a small serving of cornmeal-based kakanin or porridge) so you don\u2019t stack too many carbs in the day.","Choose cooking methods that are less oily (boil\/steam\/bake instead of deep-fry).","If you\u2019re adding sweet toppings (like sugar, condensed milk, or syrup), go lighter and add more fruit or unsweetened toppings for better overall balance.","Pair it with water or unsweetened drinks to avoid extra sugar."]},"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-yellow?agent=true"}}}