{"data":{"name":"Jam, yam","slug":"jam-yam","scientific_name":"N\/A","alternate_names":["Halaya","ubi"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Jam (made from fruit and sugar).","common_uses_philippines":["Spanish bread with butter and jam","Ensaymada","Pandesal with jam","Peanut butter and jam sandwich","Jam-filled pastries"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":296,"protein_g":7.1,"fat_g":0.4,"saturated_fat_g":0.06,"carbohydrates_g":66.1,"fiber_g":1.2,"sugars_g":52.7,"sodium_mg":35,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":10,"calcium_mg":344,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.22,"phosphorus_mg":94,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":1,"total_ash_g":2,"unsaturated_fat_g":0.22,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.22,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":24.4},"serving_suggestions":[],"health_notes":{"summary":"Jam is a sweet spread, so it mainly provides carbohydrates and sugars. It also has a small amount of fiber (about 1.2 g per 100 g) and very little fat (0.4 g). Because it can be high in sugar (about 52.7 g per 100 g), it\u2019s best to use it in small amounts\u2014especially if you already get sweetness from desserts, drinks, or sweet snacks. Keeping portions helps support steady energy and helps you avoid pushing your daily sugar intake too high. Sodium is low (about 35 mg), so it\u2019s not a major salt source compared with salty foods.","healthier_tips":["Use jam as a topping, not a main ingredient\u2014try 1\u20132 teaspoons per serving.","Pair it with fiber- and protein-rich foods (e.g., whole wheat bread, oatmeal, yogurt, or nuts) to help you feel fuller.","Choose smaller portions for snacks: jam can add up quickly within your 1\u20132 snacks per day.","If possible, look for lower-sugar or \u201cno added sugar\u201d options, especially for daily use.","Limit sweet drinks (juice, soda) on the same day you have jam to keep your overall sweetness balanced."]},"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\/jam-yam?agent=true"}}}