{"data":{"name":"Horseradish tree lvs, dwarf, boiled","slug":"horseradish-tree-lvs-dwarf-boiled","scientific_name":"Moringa oleifera","alternate_names":["Malunggay dahon","unano","nilaga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled horseradish tree leaves (dwarf), a leafy vegetable cooked by boiling.","common_uses_philippines":["Pinakbet","Ginisang kangkong","Sinigang (with leafy greens)","Laing","Tinola (with greens)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":48,"protein_g":3,"fat_g":1,"saturated_fat_g":null,"carbohydrates_g":6.8,"fiber_g":1.2,"sugars_g":0.6,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2785,"calcium_mg":25,"cholesterol_mg":0,"iron_mg":0.6,"phosphorus_mg":14,"retinol_activity_equivalent_ug":232,"total_ash_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.16,"vitamin_b2_mg":0.09,"vitamin_b3_mg":1,"vitamin_c_mg":69,"water_g":89},"serving_suggestions":[],"health_notes":{"summary":"This leafy veg is low in calories (about 48 kcal per 100 g) and helps you add volume to meals without piling on energy. It also provides dietary fiber (about 1.2 g), which supports better digestion and helps you feel full. The carbohydrates are modest (about 6.8 g) with a small amount of sugar (about 0.6 g). It\u2019s also very low in sodium (about 5 mg) and has minimal fat (about 1 g), which makes it a good partner for rice and ulam. Since it\u2019s boiled, it\u2019s easier to eat as a lighter side for your usual 3 meals plus 1\u20132 snacks a day.","healthier_tips":["Use it as a side dish for rice and a protein ulam (fish, chicken, tofu, or eggs) to balance your plate.","Start with about 1\/2 to 1 cup per serving (roughly 50\u2013100 g) and adjust based on your appetite and activity.","Keep the flavor without over-salting: go easy on bagoong, patis, or extra soy sauce; add garlic, onion, or a squeeze of calamansi instead.","If you\u2019re eating it with soup, watch the broth\u2019s salt\u2014choose lighter seasoning to keep sodium low.","For variety, rotate with other leafy greens so you get different nutrients across the week."]},"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\/horseradish-tree-lvs-dwarf-boiled?agent=true"}}}