{"data":{"name":"Horseradish tree lvs, dwarf","slug":"horseradish-tree-lvs-dwarf","scientific_name":"Moringa oleifera","alternate_names":["Malunggay dahon","unano"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Horseradish tree leaves (dwarf) \u2014 a leafy vegetable commonly used as a side dish or mixed into viands. Per 100g, it\u2019s about 89 kcal and contains fiber (5g) and carbohydrates (6.2g), with low sodium (13mg).","common_uses_philippines":["Ginataang dahon (with leafy greens)","Tinola (with added greens)","Sinigang (with added leafy greens)","Paksiw na isda with vegetables","Adobong gulay","Chopsuey-style vegetable stir-fry"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":48},"nutrition_per_100g":{"calories_kcal":89,"protein_g":9,"fat_g":3.1,"saturated_fat_g":0.47,"carbohydrates_g":6.2,"fiber_g":5,"sugars_g":null,"sodium_mg":13,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":10865,"calcium_mg":189,"cholesterol_mg":0,"iron_mg":5.9,"monounsaturated_fat_g":0,"phosphorus_mg":103,"polyunsaturated_fat_g":0.78,"retinol_activity_equivalent_ug":905,"total_ash_g":1.9,"unsaturated_fat_g":0.78,"vitamin_a_ug":0,"vitamin_b1_mg":0.45,"vitamin_b2_mg":0.29,"vitamin_b3_mg":2.4,"vitamin_c_mg":227,"water_g":79.8},"serving_suggestions":[],"health_notes":{"summary":"These leaves can support gut health because of their dietary fiber. They also help you feel fuller with relatively low calories, which is useful when you\u2019re building balanced meals (3 full meals + 1\u20132 snacks). The fat is present but not high (3.1g total; 0.47g saturated), and cholesterol is 0mg\u2014good for everyday heart-friendly choices. Sodium is low, so it\u2019s generally easier to keep your overall daily salt in check. If you\u2019re watching saturated fat, the amount here is modest, but pairing it with salty sauces or processed ingredients can still raise sodium and overall \u201cheavier\u201d intake.","healthier_tips":["Cook with less oil: saut\u00e9 lightly or steam\/boil, then add flavor using garlic, onion, calamansi, or vinegar.","Pair with a complete meal: combine with a lean protein (fish, chicken, tofu) and a smart carb portion (rice, kamote, or corn) so you get energy plus fiber.","Watch the \u201cextras\u201d: salty bagoong, soy sauce, and instant seasoning can quickly increase sodium\u2014use smaller amounts.","Portion guide: for a typical lunch or dinner, aim for about 1\u20132 cups cooked leafy greens, then adjust your rice portion based on your activity."]},"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?agent=true"}}}