{"data":{"name":"Mustard lvs, boiled","slug":"mustard-lvs-boiled","scientific_name":"Brassica juncea","alternate_names":["Mustasa dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled mustard leaves (mustasa), a leafy vegetable usually cooked with a simple boil and sometimes paired with bagoong, garlic, or fish.","common_uses_philippines":["Mustasa with bagoong","Dinengdeng (mustard greens version)","Pinakbet (with added mustard leaves)","Nilagang gulay (mixed boiled greens)","Ginisang mustasa with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":21,"protein_g":1.3,"fat_g":0.6,"saturated_fat_g":0.01,"carbohydrates_g":2.7,"fiber_g":1.3,"sugars_g":0.9,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1695,"calcium_mg":113,"cholesterol_mg":0,"iron_mg":1.5,"monounsaturated_fat_g":0.13,"phosphorus_mg":17,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":141,"total_ash_g":0.6,"unsaturated_fat_g":0.18,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.3,"vitamin_c_mg":51,"water_g":94.8},"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":"Mustard leaves are low in calories (about 21 kcal per 100g) and provide dietary fiber (1.3g) and some carbohydrates (2.7g) with natural sugar (0.9g). The fiber helps support regular digestion and can help you feel full, which is helpful when you\u2019re aiming for balanced meals (3 full meals + 1\u20132 snacks daily). They\u2019re also very low in fat (0.6g) and saturated fat (0.01g), and they have low sodium (6mg) when boiled\u2014so they\u2019re a good choice for everyday eating. Tip to keep it heart-friendly: if you add salty condiments (like bagoong or patis), the sodium can go up quickly.","healthier_tips":["Serve as a side with rice and a protein (fish, chicken, tofu, or eggs) to make your meal more balanced.","Aim for about 1\u20132 cups cooked greens per meal, depending on your appetite and activity.","Keep the cooking simple (boil or lightly saut\u00e9). If using bagoong\/patis, use small amounts and taste first.","If you\u2019re having this as a snack, pair it with a protein (e.g., egg or tofu) instead of just more rice."]},"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\/mustard-lvs-boiled?agent=true"}}}