{"data":{"name":"Ivy gourd, immature fruit, raw","slug":"ivy-gourd-immature-fruit-raw","scientific_name":"Coccinia grandis","alternate_names":["Tamling bunga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Ivy gourd (immature fruit), eaten raw\u2014often sliced and used in salads or as a crunchy side dish.","common_uses_philippines":["Pinakbet","Ginataang gulay","Bagoong-based vegetable salad","Saut\u00e9ed ivy gourd with garlic","Mixed vegetable stir-fry"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":96},"nutrition_per_100g":{"calories_kcal":28,"protein_g":1.2,"fat_g":0.3,"saturated_fat_g":0,"carbohydrates_g":5.2,"fiber_g":2.1,"sugars_g":null,"sodium_mg":10,"potassium_mg":745},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":115,"calcium_mg":30,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.5,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0,"linolenic_acid_g":0,"monounsaturated_fat_g":0,"myristic_acid_g":0,"oleic_acid_g":0,"palmitic_acid_g":0,"phosphorus_mg":43,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":10,"stearic_acid_g":0,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.2,"vitamin_c_mg":2,"water_g":92.7,"zinc_mg":0},"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":"Ivy gourd is a low-calorie vegetable (about 28 kcal per 100 g) and provides dietary fiber (about 2.1 g). Fiber helps keep you full and supports healthy digestion, which is helpful when you\u2019re having 3 meals plus 1\u20132 snacks a day. It\u2019s also naturally low in fat and sodium (about 10 mg per 100 g), making it a good choice for everyday meals. Since it\u2019s raw, it\u2019s best to wash well and handle food safely to avoid stomach discomfort.","healthier_tips":["Start with a serving of about 1 cup (or around 100\u2013150 g) as a side for lunch or dinner.","Pair it with a protein (fish, chicken, tofu, eggs) and a carb you can measure (rice, kamote, or bread) for balanced meals.","If you\u2019re using it raw, rinse thoroughly and keep it chilled; consider blanching briefly if you prefer it softer.","Add flavor with calamansi, vinegar, garlic, or herbs instead of lots of salty sauces."]},"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\/ivy-gourd-immature-fruit-raw?agent=true"}}}