{"data":{"name":"Horseradish tree pod, boiled","slug":"horseradish-tree-pod-boiled","scientific_name":"Moringa oleifera","alternate_names":["Malunggay bunga","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled horseradish tree pod (a type of pod vegetable), usually eaten as a side dish.","common_uses_philippines":["Ginataang kalabasa at sitaw","Pinakbet","Sinigang na gulay","Adobong kangkong","Tinola (with leafy greens)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":52},"nutrition_per_100g":{"calories_kcal":25,"protein_g":1.1,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":4.6,"fiber_g":1.7,"sugars_g":0.9,"sodium_mg":23,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":25,"calcium_mg":26,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.1,"phosphorus_mg":32,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":2,"total_ash_g":0.5,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.4,"vitamin_c_mg":72,"water_g":93.6},"serving_suggestions":[],"health_notes":{"summary":"This pod is low in calories (about 25 kcal per 100 g) and provides dietary fiber (about 1.7 g) plus some carbohydrates. Fiber helps support easier digestion and helps you feel fuller, which can make it easier to balance your meals. It\u2019s also low in fat (0.2 g) and has very low sodium (about 23 mg), so it\u2019s a good choice for everyday eating. It has a small amount of sugar (0.9 g), but the overall impact is usually small when you keep the serving as part of your meal.","healthier_tips":["Serve it as a side with your 3 full meals (e.g., with rice and a protein like fish or chicken) and keep the portion around 1\/2 to 1 cup cooked per meal.","To keep it lighter, avoid adding too much salty bagoong, soy sauce, or instant seasoning\u2014use herbs, garlic, or a squeeze of calamansi for flavor.","If you\u2019re adding it to snacks, pair it with protein (like boiled egg or tofu) so your snack stays satisfying.","Since it\u2019s a pod vegetable, boil until tender, then drain well to reduce any strong taste."]},"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-pod-boiled?agent=true"}}}