{"data":{"name":"Cracker, graham, honey-flvr","slug":"cracker-graham-honey-flvr","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"This is graham cracker (honey-flavored). It\u2019s a sweet, crunchy snack made mostly of carbohydrates (starch) with added sugar and some fat.","common_uses_philippines":["Graham cake","banana graham","mango graham float","s\u2019mores-style graham snack","cheesecake graham crust"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":423,"protein_g":8,"fat_g":8.1,"saturated_fat_g":1.25,"carbohydrates_g":79.5,"fiber_g":3.4,"sugars_g":25,"sodium_mg":462,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1,"calcium_mg":147,"cholesterol_mg":0,"iron_mg":3,"monounsaturated_fat_g":1.92,"phosphorus_mg":85,"polyunsaturated_fat_g":4.12,"retinol_activity_equivalent_ug":20,"total_ash_g":1.7,"unsaturated_fat_g":6.04,"vitamin_a_ug":20,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.05,"vitamin_b3_mg":2,"vitamin_c_mg":0,"water_g":2.7},"serving_suggestions":[],"health_notes":{"summary":"Graham crackers give quick energy because they\u2019re high in carbs. They also have some fiber (about 3.4 g per 100 g), which can help with fullness. However, they\u2019re also high in sugar (about 25 g) and sodium (about 462 mg), and they contain fat (about 8.1 g) with some saturated fat. Eating them often or in big portions can make it easier to reach too much sugar and sodium for the day. The good news: when you pair them with protein or fruit and keep portions reasonable, they fit well as an occasional snack.","healthier_tips":["Portion guide: For snacks, try a small serving (e.g., a few pieces) instead of eating a whole pack at once.","Pair it: Combine with milk\/yogurt, nuts, or fruit to balance the meal\/snack and improve staying power.","Watch frequency: Use it for 1 snack slot (1\u20132 snacks\/day), not as a \u201cconstant munch.\u201d","Balance the day: If you have graham crackers, choose less sweet options for the other snack and keep your main meals with rice\/ulam + gulay + protein.","Hydrate: Drink water alongside to help with overall snack satisfaction."]},"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\/cracker-graham-honey-flvr?agent=true"}}}