{"data":{"name":"Mangrove apple, raw","slug":"mangrove-apple-raw","scientific_name":"Sonneratia caseolaris","alternate_names":["Bakawan bunga"],"category":{"name":"Fruits","slug":"fruits"},"description":"Mangrove apple (raw) \u2014 a plant-based fruit\/vegetable often eaten fresh. For 100g, it\u2019s about 72 kcal and is rich in dietary fiber (12.1g) with low sugar (2g).","common_uses_philippines":["Mangrove apple is not as common as these in everyday Filipino menus","but you can enjoy it alongside: Sinigang","Tinola","Paksiw na isda","Kinilaw","Ensaladang gulay","Fruit salad"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":87},"nutrition_per_100g":{"calories_kcal":72,"protein_g":1.6,"fat_g":0.5,"saturated_fat_g":0.14,"carbohydrates_g":15.2,"fiber_g":12.1,"sugars_g":2,"sodium_mg":156,"potassium_mg":300},"other_nutrients":{"beta_carotene_ug":168,"calcium_mg":28,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.05,"phosphorus_mg":27,"polyunsaturated_fat_g":0.21,"retinol_activity_equivalent_ug":14,"total_ash_g":0.9,"unsaturated_fat_g":0.26,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.05,"vitamin_b3_mg":1.2,"vitamin_c_mg":1,"water_g":81.8,"zinc_mg":0.4},"serving_suggestions":[],"health_notes":{"summary":"Mangrove apple can support better digestion because it\u2019s high in fiber, helping you feel fuller and supporting regular bowel movements. It also has low fat (0.5g) and no cholesterol. The sodium is moderate (156mg per 100g), so it\u2019s still best to balance it with lower-sodium meals, especially if you\u2019re having it with salty viands. Its carbs come mostly from fiber-rich plant sugars, which can fit well into snacks or sides when portioned right.","healthier_tips":["Use it as a snack or a side for your meals (e.g., 1 small bowl\/1\u20132 servings per day depending on your appetite).","Pair with protein or healthy fat to make it more filling\u2014like yogurt, boiled egg, or a small serving of nuts.","If you\u2019re watching sodium, avoid pairing it with very salty dips\/condiments; rinse or keep added sauces light.","Since it\u2019s raw, wash well and eat fresh for best taste and safety."]},"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\/mangrove-apple-raw?agent=true"}}}