{"data":{"name":"Margarine","slug":"margarine","scientific_name":"N\/A","alternate_names":["Margarina"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Margarine is a spread made from vegetable oils, usually used in place of butter for cooking and baking. It\u2019s mostly fat, so it adds richness and flavor to meals.","common_uses_philippines":["Pandesal with margarine","Garlic buttered toast","Tuna or sardines sandwich with spread","Fried pastries with margarine","Pancakes with margarine"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":831,"protein_g":0.3,"fat_g":91.9,"saturated_fat_g":17.39,"carbohydrates_g":0.5,"fiber_g":0,"sugars_g":0,"sodium_mg":752,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":408,"calcium_mg":19,"cholesterol_mg":0,"iron_mg":0,"monounsaturated_fat_g":43.22,"phosphorus_mg":14,"polyunsaturated_fat_g":27.89,"retinol_activity_equivalent_ug":346,"total_ash_g":1.4,"unsaturated_fat_g":71.11,"vitamin_a_ug":313,"vitamin_b1_mg":2.79,"vitamin_b2_mg":0.25,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":10.9},"serving_suggestions":[],"health_notes":{"summary":"Because margarine is high in total fat (about 92g per 100g) and saturated fat (about 17g per 100g), frequent or heavy use can make it easier to exceed daily fat needs. It also has a lot of sodium (about 752mg per 100g), which can add up if you use it often. On the other hand, it has no cholesterol and contains no sugar, so it can fit into meals when used in the right amount. Since it\u2019s calorie-dense (about 831 kcal per 100g), portion matters most\u2014especially if you already have fats from other foods in the same meal.","healthier_tips":["Use a thin layer or small amount (think \u201cspread lightly,\u201d not \u201cgenerous coating\u201d).","Balance your plate: pair it with rice or bread in proper portions, plus vegetables and a protein (fish, chicken, eggs, tofu, or beans).","For snacks and breakfast, choose options that don\u2019t rely heavily on spreads\u2014e.g., whole fruit, yogurt, or eggs with veggies.","If you\u2019re cooking, consider methods like saut\u00e9ing with a measured amount of oil instead of adding more spread.","Watch sodium: if you also eat salty foods (processed meats, instant noodles, salted fish), go lighter on margarine."]},"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\/margarine?agent=true"}}}