{"data":{"name":"Jackfruit seed","slug":"jackfruit-seed","scientific_name":"Artocarpus heterophyllus","alternate_names":["Langka buto"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Jackfruit seed is the edible part inside the jackfruit. When cooked (boiled, roasted, or added to dishes), it works like a starchy vegetable\/plant-based \u201cseed\u201d food.","common_uses_philippines":["Ginataang langka with seeds","Jackfruit seed adobo","Boiled jackfruit seeds with bagoong","Roasted jackfruit seeds","Jackfruit seed sinigang"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":164,"protein_g":5.5,"fat_g":0.5,"saturated_fat_g":0.13,"carbohydrates_g":34.4,"fiber_g":5,"sugars_g":null,"sodium_mg":24,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":27,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.06,"phosphorus_mg":85,"polyunsaturated_fat_g":0.27,"retinol_activity_equivalent_ug":0,"total_ash_g":1.5,"unsaturated_fat_g":0.33,"vitamin_a_ug":0,"vitamin_b1_mg":0.18,"vitamin_b2_mg":0.19,"vitamin_b3_from_tryptophan_mg":1.5,"vitamin_b3_mg":0.5,"vitamin_c_mg":14,"water_g":58.1},"serving_suggestions":[{"label":"1 piece","weight_g":5.35,"volume_ml":null}],"health_notes":{"summary":"Jackfruit seed provides carbohydrates for energy and dietary fiber (about 5 g per 100 g), which can help keep you full and support healthy digestion. It also has a small amount of fat (about 0.5 g) with some saturated fat (about 0.13 g) and low sodium (about 24 mg), so it can fit well in meals. Since it\u2019s more starchy than leafy veggies, it\u2019s best to pair it with protein and non-starchy vegetables to balance your plate.","healthier_tips":["For your 3 meals + 1\u20132 snacks: use jackfruit seed as a side or part of the main, not the only food on the plate.","Pair it with lean protein (fish, chicken, tofu, eggs) and lots of vegetables (e.g., kangkong, pechay, okra) to improve balance.","Watch portions: because it has higher carbs, keep the serving around 1\/2 to 1 cup cooked (depending on your appetite and activity).","If roasting or frying, go easy on oil; boiling or steaming is usually lighter.","For snacks, choose smaller portions and combine with fruit or yogurt if available."]},"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?agent=true"}}}