{"data":{"name":"Endive lvs","slug":"endive-lvs","scientific_name":"Cichorium endivia","alternate_names":["Eskarola dahon"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Endive leaves (a type of leafy vegetable). It\u2019s low in calories and naturally crisp, great as a side or salad base.","common_uses_philippines":["Ensaladang talong","Pinakbet","Sinigang na gulay","Ginisang repolyo","Chopsuey","Vegetable soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":71},"nutrition_per_100g":{"calories_kcal":29,"protein_g":1.6,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":5.3,"fiber_g":4.1,"sugars_g":0.3,"sodium_mg":29,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":440,"calcium_mg":144,"cholesterol_mg":0,"iron_mg":5.6,"monounsaturated_fat_g":0,"phosphorus_mg":43,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":37,"total_ash_g":1.1,"unsaturated_fat_g":0.09,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.14,"vitamin_b3_mg":0.6,"vitamin_c_mg":14,"water_g":91.8},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Endive is a good choice for everyday meals because it\u2019s low in calories and high in fiber (about 4.1 g per 100 g). Fiber helps keep you full and supports healthy digestion. It also has very little fat and low sodium, which makes it easy to include in balanced meals. The carbs it has are mostly from natural sugars (about 0.3 g), so it fits well with regular eating patterns like 3 full meals plus 1\u20132 snacks a day\u2014especially when paired with protein and healthy fats.","healthier_tips":["Use endive as a salad base or side dish with your viand.","Pair it with lean protein (fish, chicken, tofu, eggs) and a small amount of healthy fat (olive oil, avocado, nuts).","For snacks, try a small bowl of endive salad or add it to soup for extra volume without heavy calories.","Go easy on salty toppings and sauces; choose light dressing or use a squeeze of calamansi with a bit of oil."]},"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\/endive-lvs?agent=true"}}}