{"data":{"name":"Kalumpit","slug":"kalumpit","scientific_name":"Terminalia microcarpa","alternate_names":["Batangas cherry"],"category":{"name":"Fruits","slug":"fruits"},"description":"Kalumpit is a type of starchy vegetable (often eaten like a root\/vegetable side). Per 100g, it has about 77 kcal, 17g carbohydrates, and 2.4g fiber. It\u2019s also naturally sweet, with 14.4g sugar per 100g.","common_uses_philippines":["Kalumpit with bagoong","Ginataang kalumpit","Pinakbet with kalumpit","Kalumpit salad with tomatoes and onions","Steamed kalumpit with fish"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":67},"nutrition_per_100g":{"calories_kcal":77,"protein_g":1.3,"fat_g":0.4,"saturated_fat_g":0.08,"carbohydrates_g":17,"fiber_g":2.4,"sugars_g":14.4,"sodium_mg":0,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":20,"calcium_mg":118,"cholesterol_mg":0,"iron_mg":1.1,"monounsaturated_fat_g":0.09,"phosphorus_mg":24,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":2,"total_ash_g":1.3,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.08,"vitamin_b3_mg":1.4,"vitamin_c_mg":16,"water_g":80},"serving_suggestions":[],"health_notes":{"summary":"Kalumpit can fit well in a balanced Filipino meal because it provides energy from carbs and helps digestion with its dietary fiber. The naturally occurring sugar is part of the food\u2019s sweetness, so it\u2019s best to pair kalumpit with protein (fish, chicken, eggs, tofu) and healthy fats (like nuts or a small amount of cooking oil) to keep meals more satisfying. It\u2019s also low in fat (0.4g) and has very low saturated fat for its size, which is helpful for overall heart health. Since it\u2019s a starchy food, portion size matters\u2014especially if you\u2019re watching blood sugar.","healthier_tips":["Portion: Aim for about 1\/2 to 1 cup cooked kalumpit as a side, then fill the rest of your plate with non-starchy vegetables and a protein viand.","Pair it right: Combine with fish, chicken, eggs, tofu, and add a serving of gulay (like kangkong, pechay, or talong) for better balance.","Watch sweet additions: If you\u2019re making it as a dessert or with coconut milk\/syrup, keep the added sugar and coconut milk amount in check.","Cooking method: Steam, boil, or saut\u00e9 with minimal oil to keep calories steady.","Meal timing: Use it mainly for lunch or dinner; for snacks, choose smaller portions or pair with protein.","Everything is okay in moderation\u2014the goal is balance across your 3 full meals plus 1\u20132 snacks a day."]},"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\/kalumpit?agent=true"}}}