{"data":{"name":"Garlic lvs, boiled","slug":"garlic-lvs-boiled","scientific_name":"Allium sativum","alternate_names":["Bawang dahon","nilaga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled garlic leaves (garlic lvs), a leafy vegetable cooked in water until tender.","common_uses_philippines":["Garlic leaves with bagoong","ginisang kangkong with garlic","tinola with leafy greens","sinigang with mixed vegetables","paksiw na gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":45,"protein_g":1.1,"fat_g":0.6,"saturated_fat_g":null,"carbohydrates_g":8.8,"fiber_g":2.6,"sugars_g":5.7,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":870,"calcium_mg":63,"cholesterol_mg":0,"iron_mg":1.2,"phosphorus_mg":24,"retinol_activity_equivalent_ug":73,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.4,"vitamin_c_mg":15,"water_g":88.9},"serving_suggestions":[],"health_notes":{"summary":"Garlic leaves are a low-calorie veggie (about 45 kcal per 100 g) and provide dietary fiber (2.6 g) to help you feel full and support healthy digestion. They also have carbohydrates (8.8 g) with some natural sugar (5.7 g), which is normal for vegetables. With very low fat (0.6 g) and almost no sodium (3 mg), they\u2019re a good choice for building balanced meals. Since they\u2019re boiled, they\u2019re also gentle and easy to add to your daily plate.","healthier_tips":["Pair with a balanced meal: add garlic leaves to rice meals with a lean protein (fish, chicken, tofu) and a small amount of healthy fat (like a drizzle of olive oil or a few nuts).","Watch the \u201csauce\u201d: if you add bagoong, patis, or lots of soy sauce, sodium can rise quickly\u2014use a smaller amount and taste as you go.","For your daily routine (3 meals + 1\u20132 snacks), aim to include leafy veggies like this at least once a day, either as a side dish or mixed into viands.","Portion idea: start with about 1\u20132 cups cooked garlic leaves per meal, depending on your appetite and the rest of what you eat."]},"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-lvs-boiled?agent=true"}}}