{"data":{"name":"Marang seed, dried, boiled","slug":"marang-seed-dried-boiled","scientific_name":"Artocarpus odoratissimus","alternate_names":["Johey oak","seed","boiled"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Marang seed (dried, boiled). It\u2019s a starchy seed that\u2019s usually eaten as a snack or side, similar to other boiled seeds\/nuts.","common_uses_philippines":["Boiled marang seeds","Ginataang marang (with coconut milk)","Marang seed salad","Marang seed snack with fruit","Marang seed with rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":70},"nutrition_per_100g":{"calories_kcal":238,"protein_g":5.7,"fat_g":7.6,"saturated_fat_g":2.05,"carbohydrates_g":36.6,"fiber_g":6,"sugars_g":null,"sodium_mg":29,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":62,"cholesterol_mg":0,"iron_mg":1.6,"monounsaturated_fat_g":0.97,"phosphorus_mg":109,"polyunsaturated_fat_g":4.05,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"unsaturated_fat_g":5.02,"vitamin_a_ug":0,"vitamin_b1_mg":0.21,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":49},"serving_suggestions":[],"health_notes":{"summary":"Marang seeds give you energy from carbohydrates (about 36.6 g per 100 g) and some dietary fiber (about 6 g), which can help you feel fuller and support healthy digestion. They also have a noticeable amount of fat (about 7.6 g, with saturated fat around 2.05 g). Since it\u2019s calorie-dense (238 kcal per 100 g), portion size matters\u2014especially if you\u2019re having it as a snack after a full meal. The good news: sodium is relatively low (about 29 mg), so it\u2019s generally easier to fit into daily eating.","healthier_tips":["Use a smaller serving for snacks (for example, a small bowl) and pair it with a fiber-rich fruit or a glass of water to balance your meal\/snack.","If you\u2019re eating marang seeds with rice or bread, reduce the rice\/bread portion so your total carbs for the day stay balanced.","Choose plain boiled preparations when possible (less added salt\/sugar).","For a more balanced plate, add a lean protein (fish, egg, tofu) and non-starchy vegetables during your main meals."]},"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\/marang-seed-dried-boiled?agent=true"}}}