{"data":{"name":"Java olive seed, dried","slug":"java-olive-seed-dried","scientific_name":"Sterculia foetida L.","alternate_names":["Kalumpang buto","tuyo"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Java olive seed (dried) is a dried seed used like a snack or ingredient. It\u2019s energy-dense, with a lot of healthy fats and fiber, but also relatively high in calories per 100 g.","common_uses_philippines":["Java olive seed is not a common staple in typical Filipino dishes","but you may see it used like: ginataang gulay","ensaladang gulay","oatmeal\/overnight oats topping","mixed nut-and-seed snack","and trail mix-style snack"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":603,"protein_g":15.4,"fat_g":45,"saturated_fat_g":3.43,"carbohydrates_g":34.1,"fiber_g":12.8,"sugars_g":4.4,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":84,"cholesterol_mg":0,"iron_mg":3.2,"monounsaturated_fat_g":28.44,"phosphorus_mg":312,"polyunsaturated_fat_g":11.11,"retinol_activity_equivalent_ug":0,"total_ash_g":3.2,"unsaturated_fat_g":39.55,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.8,"vitamin_c_mg":0,"water_g":2.3},"serving_suggestions":[],"health_notes":{"summary":"Because it\u2019s high in dietary fiber (helps with fullness and regular digestion) and contains total fat, it can be filling and supportive for balanced meals. The caution is that it\u2019s also very calorie-dense\u2014so large portions can add up quickly in a day. It has saturated fat (present, though not the only fat type), so keeping portions reasonable helps maintain a healthier overall fat balance. Sodium is low, which is a plus for everyday eating.","healthier_tips":["Use a small serving: start with about 1\u20132 tablespoons (or a small handful) as a snack, not a main plate food.","Pair it with fiber-rich but lower-calorie foods: add it to fruit or eat alongside vegetables and a protein (like boiled egg or yogurt) for better balance.","Since it\u2019s calorie-dense, fit it into your 3 meals + 1\u20132 snacks plan by counting it as part of your snack calories.","If you\u2019re watching saturated fat, avoid combining it with other very fatty snacks in the same snack time."]},"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\/java-olive-seed-dried?agent=true"}}}