{"data":{"name":"Lettuce lvs & petioles","slug":"lettuce-lvs-petioles","scientific_name":"Lactuca sativa","alternate_names":["Letsugas dahon at tangkay"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Lettuce leaves and petioles (the stalky parts). It\u2019s a light, crunchy leafy vegetable often eaten raw in salads or added to viands for extra freshness.","common_uses_philippines":["Ensaladang pipino at lettuce","Caesar salad (Filipino-style)","Sinigang with added lettuce","Laing with side salad","Tinola with lettuce side salad"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":79},"nutrition_per_100g":{"calories_kcal":22,"protein_g":1.3,"fat_g":0.4,"saturated_fat_g":0.05,"carbohydrates_g":3.4,"fiber_g":1.8,"sugars_g":1.6,"sodium_mg":17,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1800,"calcium_mg":97,"cholesterol_mg":0,"iron_mg":3.4,"monounsaturated_fat_g":0.02,"phosphorus_mg":34,"polyunsaturated_fat_g":0.21,"retinol_activity_equivalent_ug":150,"total_ash_g":0.8,"unsaturated_fat_g":0.23,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.5,"vitamin_c_mg":19,"water_g":94.1},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Lettuce is low in calories (about 22 kcal per 100 g) and provides dietary fiber (1.8 g) to help with regular digestion and fullness. It also has a small amount of carbohydrates and sugar, but overall it stays light on energy. Sodium is very low (17 mg), which is helpful if you\u2019re watching salt intake. Since it\u2019s mostly water and fiber, it can support a balanced plate\u2014especially when paired with rice and protein at meals.","healthier_tips":["Use lettuce as your volume vegetable: add a generous serving to lunch or dinner to help you feel full without adding many calories.","Pair it with protein (fish, chicken, tofu, eggs) and healthy fats (a little olive oil, avocado, nuts) for better meal balance.","Watch the dressing: creamy or sugary dressings can add extra calories\u2014use a smaller amount and add flavor with calamansi, vinegar, garlic, or herbs.","If you\u2019re eating 3 full meals plus 1\u20132 snacks, include lettuce in at least 1 meal daily (or as part of a snack bowl) for consistent fiber and hydration."]},"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\/lettuce-lvs-petioles?agent=true"}}}