{"data":{"name":"Horseradish tree pod","slug":"horseradish-tree-pod","scientific_name":"Moringa oleifera","alternate_names":["Malunggay bunga\/marunggi"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Horseradish tree pod (a pod vegetable). It\u2019s a plant-based food that\u2019s usually eaten like a vegetable side\u2014good for adding crunch and flavor to meals.","common_uses_philippines":["Ginataang horseradish pod","Pinakbet with horseradish pod","Sinigang with horseradish pod","Stir-fried horseradish pod with garlic","Adobong gulay with horseradish pod"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":49},"nutrition_per_100g":{"calories_kcal":93,"protein_g":2.5,"fat_g":0.4,"saturated_fat_g":0.07,"carbohydrates_g":19.9,"fiber_g":6.5,"sugars_g":3.5,"sodium_mg":85,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":60,"calcium_mg":41,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.2,"phosphorus_mg":51,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":5,"total_ash_g":1,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.09,"vitamin_b3_mg":0.8,"vitamin_c_mg":196,"water_g":76.2},"serving_suggestions":[],"health_notes":{"summary":"For health, it helps because it\u2019s low in fat (about 0.4 g per 100 g) and provides dietary fiber (about 6.5 g). Fiber supports better digestion and helps you feel full, which is useful when you\u2019re aiming for balanced meals (3 full meals plus 1\u20132 snacks a day). It also has carbohydrates (about 19.9 g) and sugar (about 3.5 g), so pairing it with lean protein and healthy fats can make your meal more satisfying. Sodium is relatively low (about 85 mg), which is helpful when you\u2019re mindful of salt from sauces and processed condiments.","healthier_tips":["Serve it as a vegetable side: aim for about 1\/2 to 1 cup per meal (or roughly 50\u2013100 g) depending on your appetite and the rest of your plate.","Pair with lean protein (fish, chicken, tofu, eggs) and a smart carb portion (rice, kamote, or corn) to balance fiber and energy.","Watch the \u201cextras\u201d: go easy on salty bagoong, patis, and soy sauce; use herbs, calamansi, vinegar, garlic, or spices for flavor.","If you\u2019re having it as part of a snack, keep the portion smaller and pair with protein (e.g., boiled egg or nuts) for better fullness."]},"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?agent=true"}}}