{"data":{"name":"Flowering fern, lvs","slug":"flowering-fern-lvs","scientific_name":"Helminthostachys zeylanica","alternate_names":["Tukod langit dahon\/Kamraj lvs"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"This is a leafy fern vegetable (flowering fern leaves). It\u2019s a non-starchy, leafy green type of vegetable, usually eaten cooked (like saut\u00e9ed or boiled) as part of a viand or side dish.","common_uses_philippines":["Dinengdeng (with leafy greens)","Ginisang gulay (saut\u00e9ed fern leaves)","Pinakbet (mixed vegetables)","Sinigang na gulay (with fern leaves)","Laing-style vegetable variation"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":76},"nutrition_per_100g":{"calories_kcal":68,"protein_g":3,"fat_g":0.6,"saturated_fat_g":null,"carbohydrates_g":12.6,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2105,"calcium_mg":48,"cholesterol_mg":0,"iron_mg":1.8,"phosphorus_mg":48,"retinol_activity_equivalent_ug":175,"total_ash_g":0.9,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.1,"vitamin_b3_mg":0.9,"vitamin_c_mg":46,"water_g":82.9},"serving_suggestions":[],"health_notes":{"summary":"Leafy fern provides fiber and carbohydrates in a lighter, veggie form, plus it\u2019s very low in fat and has no cholesterol. With about 68 kcal per 100 g, it can help you build meals that are filling without adding too many calories. The fiber supports better digestion and helps you feel satisfied, which is helpful when you\u2019re aiming for balanced meals (3 full meals plus 1\u20132 snacks a day).","healthier_tips":["Pair it with a good protein (fish, chicken, tofu, or eggs) and a smart carb portion (rice, kamote, or bread) for a balanced plate.","Go easy on oil and salty sauces when cooking\u2014use garlic, onion, vinegar, calamansi, or herbs for flavor.","Try a serving of about 1\u20132 cups cooked as part of your meal, especially when you\u2019re having rice.","If you\u2019re adding it to soups or stews, keep the broth lighter and add more vegetables for volume."]},"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\/flowering-fern-lvs?agent=true"}}}