{"data":{"name":"Garlic lvs & bulb","slug":"garlic-lvs-bulb","scientific_name":"Allium sativum","alternate_names":["Bawang dahon at ulo"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Garlic leaves and bulb (often used like a vegetable or as a flavorful add-on in ulam).","common_uses_philippines":["Garlic fried rice","Sinangag with garlic","Ginataang gulay (with garlic leaves)","Garlic saut\u00e9ed kangkong","Tinola (with garlic and greens)","Adobong gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":67},"nutrition_per_100g":{"calories_kcal":79,"protein_g":2.6,"fat_g":0.6,"saturated_fat_g":0.1,"carbohydrates_g":15.8,"fiber_g":5,"sugars_g":4.5,"sodium_mg":31,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":860,"calcium_mg":94,"cholesterol_mg":0,"iron_mg":2.2,"monounsaturated_fat_g":0.09,"phosphorus_mg":53,"polyunsaturated_fat_g":0.23,"retinol_activity_equivalent_ug":72,"total_ash_g":0.7,"unsaturated_fat_g":0.32,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.1,"vitamin_b3_mg":0.8,"vitamin_c_mg":33,"water_g":80.3},"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":"Garlic leaves\/bulb can support a healthier diet because they\u2019re low in fat and cholesterol, and they provide dietary fiber (5 g per 100 g) that helps keep your digestion regular and supports fullness. They also have carbohydrates (15.8 g) with some natural sugar (4.5 g), so they fit well as part of meals. Sodium is relatively low (31 mg per 100 g), but the overall sodium in your dish can still rise depending on how much salt, bagoong, patis, or seasoning you add.","healthier_tips":["Use garlic leaves\/bulb to flavor your ulam so you may need less salty seasoning.","Pair with protein (fish, chicken, tofu, eggs) and fiber-rich vegetables for balanced meals.","For portion: aim for about 1\u20132 servings of vegetables per meal (you can include garlic leaves as part of that).","If you\u2019re cooking with lots of oil, keep the oil measured\u2014garlic leaves themselves are naturally low in fat.","For snacks, you can include garlic leaves in veggie-based sides (e.g., saut\u00e9ed greens) instead of relying on salty crackers."]},"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-bulb?agent=true"}}}