{"data":{"name":"Milk, pwdr, filled, inst","slug":"milk-pwdr-filled-inst","scientific_name":"N\/A","alternate_names":["Gatas","pulbos","filled","inst"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"This is a powdered milk drink\/ingredient (milk powder, filled), typically used to make milk-based drinks or desserts.","common_uses_philippines":["Milk tea","champorado","arroz caldo","buko pandan","maja blanca","leche flan"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":508,"protein_g":26.2,"fat_g":28,"saturated_fat_g":6.22,"carbohydrates_g":37.8,"fiber_g":0,"sugars_g":37.8,"sodium_mg":466,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":30,"calcium_mg":854,"cholesterol_mg":16,"iron_mg":0.3,"monounsaturated_fat_g":14.43,"phosphorus_mg":688,"polyunsaturated_fat_g":6.07,"retinol_activity_equivalent_ug":753,"total_ash_g":5.8,"unsaturated_fat_g":20.5,"vitamin_a_ug":750,"vitamin_b1_mg":0.26,"vitamin_b2_mg":1.74,"vitamin_b3_mg":0.7,"vitamin_c_mg":14,"water_g":2.2},"serving_suggestions":[{"label":"5 tbsp, level","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"It can be a convenient source of protein, but this particular version is also high in calories and added sugars (37.8 g sugar per 100 g) plus saturated fat (6.22 g) and sodium (466 mg). Too much of these over time may affect heart health and make it easier to exceed daily calorie needs. The good part: milk-based foods can help you meet protein needs for daily meals and snacks\u2014just balance the portion so it fits your 3 meals + 1\u20132 snacks routine.","healthier_tips":["Use a smaller serving (measure the powder) and adjust sweetness instead of adding extra sugar.","Pair it with fiber-rich foods if you\u2019re having it as a snack (e.g., fruit like banana\/berries or a small serving of oats) to help you feel fuller.","If available, choose less-sugar or lower-fat milk powder\/variants.","Keep it to 1 snack portion per day when you also have other sweet items\u2014spread treats across the day rather than stacking them.","For daily hydration and balance, drink water alongside and avoid making it your main drink every time."]},"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-pwdr-filled-inst?agent=true"}}}