{"data":{"name":"Garlic bulb","slug":"garlic-bulb","scientific_name":"Allium sativum","alternate_names":["Bawang ulo"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Garlic bulb (used as a flavoring ingredient).","common_uses_philippines":["Sinigang","Adobo","Sinangag","Garlic fried rice","Kare-kare","Tinola"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":129,"protein_g":7,"fat_g":0.3,"saturated_fat_g":0.05,"carbohydrates_g":24.6,"fiber_g":1.7,"sugars_g":0.8,"sodium_mg":10,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":28,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":121,"polyunsaturated_fat_g":0.15,"retinol_activity_equivalent_ug":0,"total_ash_g":1.6,"unsaturated_fat_g":0.16,"vitamin_a_ug":0,"vitamin_b1_mg":0.23,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.4,"vitamin_c_mg":7,"water_g":66.5},"serving_suggestions":[{"label":"1 clove","weight_g":5,"volume_ml":null}],"health_notes":{"summary":"Garlic adds flavor with very little fat and no cholesterol. It also brings some dietary fiber (about 1.7 g per 100 g) and small amounts of sugar. The carbs are mostly from natural sugars, so it won\u2019t usually \u201coverload\u201d your meal when used for cooking. It\u2019s also low in sodium (about 10 mg per 100 g), which is helpful since many Filipino dishes can become salty from added salt, bagoong, soy sauce, or patis.","healthier_tips":["Use garlic to boost taste so you may need less salt or salty sauces.","For everyday meals, add garlic to viands, soups, and stir-fries; a few cloves per serving is usually enough.","If you\u2019re watching carbs, remember garlic is not a main carb source\u2014pair it with rice or other carbs in proper portions and add vegetables + protein for balance.","For snacks, you can include garlic-flavored options (like garlic rice or garlic toppings) but keep portions reasonable."]},"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\/garlic-bulb?agent=true"}}}