{"data":{"name":"Date, dried","slug":"date-dried","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Fruits","slug":"fruits"},"description":"Dried date (dried, sweet fruit). It\u2019s usually eaten as a sweet snack or used as a natural sweetener in small amounts.","common_uses_philippines":["Date-based oatmeal","date and nut snack mix","fruit and yogurt bowl with dates","date-sweetened rice pudding (kakanin-style)","date-filled pastries (small portions)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":346,"protein_g":1.7,"fat_g":2.8,"saturated_fat_g":0.23,"carbohydrates_g":78.6,"fiber_g":8.5,"sugars_g":67.6,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":65,"calcium_mg":131,"cholesterol_mg":0,"iron_mg":2.1,"monounsaturated_fat_g":0.26,"phosphorus_mg":40,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":5,"total_ash_g":1.7,"unsaturated_fat_g":0.4,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.13,"vitamin_b3_mg":1.2,"vitamin_c_mg":0,"water_g":15.2},"serving_suggestions":[],"health_notes":{"summary":"Dates are energy-dense, so they can help you feel satisfied between meals. They also provide dietary fiber (good for regular bowel movement and better fullness) and sugar naturally. Because dried dates are concentrated, the sugar and calories add up quickly if portions are big. The good news: they have low fat and very low sodium, so they\u2019re generally fine to include\u2014just keep portions reasonable, especially if you\u2019re eating 3 meals plus 1\u20132 snacks a day.","healthier_tips":["Keep a portion small: try 1\u20132 dates per snack, especially if you also have rice\/bread and other sweet foods in the day.","Pair with protein or healthy fat for better balance: e.g., dates with plain yogurt or a small handful of nuts.","If using as a sweetener, start with less than you think\u2014dates are very sweet.","Choose water or unsweetened drinks alongside, since dried dates already bring a lot of 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\/date-dried?agent=true"}}}