{"data":{"name":"Marang seed, dried","slug":"marang-seed-dried","scientific_name":"Artocarpus odoratissimus","alternate_names":["Johey oak","seed"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Marang seed, dried is the edible seed from the marang fruit. When dried, it\u2019s usually eaten as a snack or used as an ingredient\/\u201cextender\u201d in meals because it\u2019s filling and has a nutty, starchy character.","common_uses_philippines":["Ginataang marang","Marang seed snack\/roasted seeds","Marang seed in mixed nuts trail mix","Marang seed as rice extender","Marang seed dessert\/siopao filling"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":78},"nutrition_per_100g":{"calories_kcal":305,"protein_g":7.4,"fat_g":12.5,"saturated_fat_g":3.37,"carbohydrates_g":40.7,"fiber_g":7.4,"sugars_g":null,"sodium_mg":36,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":83,"cholesterol_mg":0,"iron_mg":2,"monounsaturated_fat_g":1.59,"phosphorus_mg":142,"polyunsaturated_fat_g":6.66,"retinol_activity_equivalent_ug":0,"total_ash_g":1.5,"unsaturated_fat_g":8.25,"vitamin_a_ug":0,"vitamin_b1_mg":0.31,"vitamin_b2_mg":0.13,"vitamin_b3_mg":0.8,"vitamin_c_mg":0,"water_g":37.9},"serving_suggestions":[],"health_notes":{"summary":"Marang seeds can help you feel full because they provide carbohydrates (about 40.7 g per 100 g) and dietary fiber (about 7.4 g), which supports better digestion and helps manage hunger between meals. They also have fat (about 12.5 g) with some saturated fat (about 3.37 g). Since it\u2019s calorie-dense (about 305 kcal per 100 g), portion size matters\u2014especially if you already have rice or other starchy foods in the same meal. The good news: sodium is relatively low (about 36 mg per 100 g).","healthier_tips":["Use it in small portions (e.g., a small handful) especially if you\u2019re also eating rice or other starchy sides.","Pair it with protein and vegetables for a more balanced snack or meal (e.g., add eggs, fish, tofu, or a side of fresh veggies).","If you\u2019re having it as a snack, keep it as your 1 snack for the day and avoid doubling with other high-calorie snacks.","Choose less added sugar\/salt versions when available, and taste as you go if you\u2019re cooking or mixing it."]},"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?agent=true"}}}