{"data":{"name":"Many-spiked flacourtia","slug":"many-spiked-flacourtia","scientific_name":"Flacourtia indica","alternate_names":["Seryale\/Bitangol\/Governor's Plum"],"category":{"name":"Fruits","slug":"fruits"},"description":"Many-spiked flacourtia (a fruit). For every 100 g, it\u2019s about 118 kcal and is rich in carbohydrates, with notable dietary fiber (3.9 g) and natural sugars (21.7 g). It also has a small amount of fat (0.6 g) and very low sodium (1 mg).","common_uses_philippines":["Fruit salad","halo-halo (fruit toppings)","sinigang with fruits\/seasonal sour fruits","ginataan with fruit toppings","fresh fruit as merienda"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":39},"nutrition_per_100g":{"calories_kcal":118,"protein_g":0.6,"fat_g":0.6,"saturated_fat_g":null,"carbohydrates_g":27.6,"fiber_g":3.9,"sugars_g":21.7,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":60,"calcium_mg":44,"cholesterol_mg":0,"iron_mg":1.2,"phosphorus_mg":22,"retinol_activity_equivalent_ug":5,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":7,"water_g":70.6},"serving_suggestions":[],"health_notes":{"summary":"This fruit can support your digestion because of its dietary fiber. The natural sugars provide quick energy, which can fit well in a day\u2019s meals and snacks\u2014especially if you pair it with protein or healthy fats to help keep you full. Since it has 21.7 g sugar per 100 g, it\u2019s best to enjoy it in reasonable portions, especially if you\u2019re watching your sugar intake. The good news: it\u2019s low in sodium and cholesterol, so it won\u2019t add much to heart-risk concerns when eaten as part of a balanced diet.","healthier_tips":["Use it as a snack or part of a fruit serving\u2014aim for about 1 small serving (not a large bowl) per snack.","Pair it with protein (e.g., yogurt, milk, or a small handful of nuts) to improve fullness.","If you\u2019re having it with rice or bread, keep the rest of the snack lighter so your overall carbs stay balanced.","Choose fresh or minimally processed forms when possible, and avoid adding lots of sugar or condensed milk."]},"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\/many-spiked-flacourtia?agent=true"}}}