{"data":{"name":"Jackfruit seed, boiled","slug":"jackfruit-seed-boiled","scientific_name":"Artocarpus heterophyllus","alternate_names":["Langka buto","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Boiled jackfruit seeds. They\u2019re the edible seeds inside the jackfruit, cooked until soft. In meals, they can act like a starchy, plant-based \u201cprotein\u201d side because they\u2019re filling and provide fiber.","common_uses_philippines":["Ginataang langka with seeds","Jackfruit seed \u201ccamote\u201d style (boiled then saut\u00e9ed)","Nilagang langka seeds","Turon-style jackfruit seed (fried snack)","Sinigang with jackfruit seeds"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":156,"protein_g":4.5,"fat_g":0.3,"saturated_fat_g":0.08,"carbohydrates_g":33.7,"fiber_g":4.7,"sugars_g":null,"sodium_mg":22,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":30,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.04,"phosphorus_mg":69,"polyunsaturated_fat_g":0.16,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"unsaturated_fat_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.1,"vitamin_b3_mg":0.3,"vitamin_c_mg":11,"water_g":60.4},"serving_suggestions":[],"health_notes":{"summary":"Jackfruit seeds help with energy (carbohydrates) and gut health (dietary fiber: 4.7 g per 100 g), which supports regular bowel movements and helps you feel full. They also have some healthy fats (0.3 g total fat) but include saturated fat (0.08 g), so it\u2019s best to keep the cooking method simple (boiled, not deep-fried). Sodium is low (22 mg), which is good for everyday eating. Since they\u2019re starchy, they\u2019re best as a portion-controlled side alongside vegetables and a lean protein.","healthier_tips":["Use boiled jackfruit seeds as a snack or side, not the only main\u2014pair with veggies (e.g., okra, kangkong, talong) and a lean protein (fish, chicken, tofu).","Start with a small serving (about 1\/2 cup cooked) then adjust based on your hunger and your other carbs for the day (rice, bread, noodles).","Choose boiling or light saut\u00e9 with minimal oil; avoid deep-frying.","For your 3 meals + 1\u20132 snacks pattern, you can have them as a snack, but keep the next meal balanced with more non-starchy vegetables."]},"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\/jackfruit-seed-boiled?agent=true"}}}