{"data":{"name":"Milk, cow","slug":"milk-cow","scientific_name":"N\/A","alternate_names":["Gatas","baka"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Milk (cow\u2019s milk). It\u2019s a dairy drink that provides protein and carbohydrates (mostly sugar), plus natural fats and minerals.","common_uses_philippines":["Champorado","Buko Pandan","Mango Float","Ginataang Bilo-Bilo","Milk Tea"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":65,"protein_g":3.3,"fat_g":3.6,"saturated_fat_g":1.53,"carbohydrates_g":4.8,"fiber_g":0,"sugars_g":4.5,"sodium_mg":52,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":25,"calcium_mg":139,"cholesterol_mg":34,"iron_mg":0.4,"monounsaturated_fat_g":0.66,"phosphorus_mg":93,"polyunsaturated_fat_g":0.16,"retinol_activity_equivalent_ug":37,"total_ash_g":0.8,"unsaturated_fat_g":0.82,"vitamin_a_ug":35,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.18,"vitamin_b3_mg":0.1,"vitamin_c_mg":2,"water_g":87.5},"serving_suggestions":[{"label":"1 cup","weight_g":250,"volume_ml":null}],"health_notes":{"summary":"Milk helps support daily nutrition because it contributes protein for body repair and maintenance, and calcium (commonly found in milk) for strong bones and teeth. In the nutrient data, milk also has fat (3.6 g per 100 g) with saturated fat (1.53 g) and cholesterol (34 mg), so it\u2019s best to choose the right type and portion. It also has sugar (4.5 g) and carbohydrates (4.8 g), which fit well in a balanced diet\u2014especially when you pair milk with meals that have enough fiber and nutrients.","healthier_tips":["For snacks (1\u20132 per day), try 1 cup (about 240 ml) or a smaller serving if you also drink other dairy.","If you\u2019re watching saturated fat, consider low-fat or reduced-fat milk instead of full-fat.","Pair milk with fiber-rich foods (e.g., oats, whole grain bread, fruits) to help keep your meal\/snack more filling.","If you\u2019re using milk in coffee or desserts, keep the added sugar in check\u2014milk already has some natural sugar.","If you have lactose intolerance, choose lactose-free milk or yogurt that suits you."]},"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\/milk-cow?agent=true"}}}