{"data":{"name":"Marrow-stem kale lvs and stems","slug":"marrow-stem-kale-lvs-and-stems","scientific_name":"Brassica oleracea var. medullosa","alternate_names":["Kales dahon at tangkay"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Marrow-stem kale leaves and stems (a type of leafy vegetable). About 34 kcal per 100 g, with fiber-rich stems and leaves.","common_uses_philippines":["Ginisang repolyo at kale","Tinola with kangkong\/kale","Adobong gulay (light)","Sinigang na gulay with kale","Pancit canton with added kale","Kare-kare with extra vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":71},"nutrition_per_100g":{"calories_kcal":34,"protein_g":3.1,"fat_g":0.5,"saturated_fat_g":0.05,"carbohydrates_g":4.3,"fiber_g":2.1,"sugars_g":1.3,"sodium_mg":23,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":2620,"calcium_mg":159,"cholesterol_mg":0,"iron_mg":3.9,"monounsaturated_fat_g":0.03,"phosphorus_mg":41,"polyunsaturated_fat_g":0.18,"retinol_activity_equivalent_ug":218,"total_ash_g":1.6,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.19,"vitamin_b3_mg":0.8,"vitamin_c_mg":55,"water_g":90.5},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Kale is a great everyday veggie because it\u2019s low in calories and has dietary fiber (2.1 g per 100 g) to help keep you full and support healthy digestion. It also has low fat (0.5 g) and very low sodium (23 mg), which makes it easier to fit into meals without pushing your salt intake. The carbohydrates (4.3 g) are mostly accompanied by fiber, so it won\u2019t spike hunger quickly. You\u2019ll also get a small amount of natural sugars (1.3 g), which is normal for vegetables.","healthier_tips":["For your 3 meals + 1\u20132 snacks daily, use kale as your \u201cgo-to\u201d vegetable: aim for at least 1\u20132 servings of veggies per meal.","Try simple cooking: igisa with garlic, ginisang kale, or light saut\u00e9 to keep it tasty without too much oil.","Watch the add-ons: go easy on salty bagoong, patis, or extra soy sauce to keep sodium lower.","If using stems, chop them small and cook a bit longer so they\u2019re tender and easier to eat.","Pair with a balanced plate: rice (or carbs) + lean ulam + kale for better fullness."]},"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\/marrow-stem-kale-lvs-and-stems?agent=true"}}}