{"data":{"name":"East Indian lotus fruit","slug":"east-indian-lotus-fruit","scientific_name":"Nelumbo nucifera","alternate_names":["Baino bunga"],"category":{"name":"Fruits","slug":"fruits"},"description":"East Indian lotus fruit (lotus seed\/fruit), a starchy plant food often used in soups, desserts, or as a side. Per 100 g, it provides about 80 kcal and around 13.5 g carbohydrates with low fat.","common_uses_philippines":["Lotus seed dessert","Ginataang gulay with lotus seed","Lotus seed soup","Mixed fruit and lotus seed salad","Sweetened lotus seed pudding"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":49},"nutrition_per_100g":{"calories_kcal":80,"protein_g":4.1,"fat_g":1.1,"saturated_fat_g":null,"carbohydrates_g":13.5,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"calcium_mg":62,"cholesterol_mg":0,"iron_mg":0.9,"phosphorus_mg":122,"total_ash_g":0.9,"vitamin_a_ug":0,"vitamin_b1_mg":0.22,"vitamin_b2_mg":0.06,"vitamin_b3_mg":2.1,"vitamin_c_mg":14,"water_g":80.4},"serving_suggestions":[],"health_notes":{"summary":"Lotus fruit can be a good energy source because of its carbohydrates, which help fuel your daily activities and meals. It also has very low fat and no cholesterol, so it can fit well in balanced eating. Since it\u2019s starchy, it\u2019s best to watch portions\u2014especially if you\u2019re having it with other carbohydrate-heavy foods in the same meal (like rice, noodles, or bread) to help keep your overall intake just right for your needs.","healthier_tips":["Pair it with lean protein (fish, chicken, tofu) and non-starchy vegetables (e.g., kangkong, pechay, broccoli) for a more balanced meal.","For snacks, keep the portion smaller (about a small bowl) and choose it alongside fruit or yogurt instead of another carb-heavy snack.","If you\u2019re adding it to soups or stews, use it as the main starch and reduce extra rice\/noodles.","Choose less sugary versions when it\u2019s used in desserts (or share a serving)."]},"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\/east-indian-lotus-fruit?agent=true"}}}