{"data":{"name":"Egg, quail, boiled","slug":"egg-quail-boiled","scientific_name":"N\/A","alternate_names":["Itlog","pugo","nilaga"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Boiled egg or quail egg (egg, quail, boiled). It\u2019s a protein-rich food that\u2019s usually eaten as a snack or part of a meal.","common_uses_philippines":["Hard-boiled eggs","balut","itlog na maalat","tokwa\u2019t baboy with egg","egg drop soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":88},"nutrition_per_100g":{"calories_kcal":150,"protein_g":11.8,"fat_g":10.4,"saturated_fat_g":3.34,"carbohydrates_g":2.2,"fiber_g":0,"sugars_g":0.4,"sodium_mg":105,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":70,"calcium_mg":93,"cholesterol_mg":791,"food_type_g":1,"iron_mg":2.2,"monounsaturated_fat_g":4.06,"phosphorus_mg":214,"polyunsaturated_fat_g":1.24,"retinol_activity_equivalent_ug":331,"total_ash_g":1,"unsaturated_fat_g":5.3,"vitamin_a_ug":325,"vitamin_b1_mg":0.15,"vitamin_b2_mg":0.59,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":74.6},"serving_suggestions":[{"label":"1 piece","weight_g":7.85,"volume_ml":null}],"health_notes":{"summary":"Eggs and quail eggs provide protein to help keep you full and support muscle maintenance. They also contain healthy fats, but they have saturated fat and high cholesterol (cholesterol is high per 100g), so it\u2019s best to enjoy them in the right portion. They\u2019re low in carbs and fiber, so pair them with vegetables, fruits, or whole grains to make your plate more balanced. Sodium is relatively low here, which is good for everyday eating.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), use boiled eggs\/quail eggs as your protein add-on: e.g., 1\u20132 eggs or 4\u20136 quail eggs per serving depending on your needs.","Pair with non-starchy vegetables (like tomatoes, cucumber, kangkong) and a carb source if it\u2019s a meal (like rice in a controlled portion, or whole grains).","If you\u2019re watching cholesterol or saturated fat, avoid combining with very fatty sides (like lots of bacon\/processed meats) and keep the frequency reasonable.","Choose boiled over fried, and season lightly to keep sodium in check."]},"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\/egg-quail-boiled?agent=true"}}}