{"data":{"name":"Mustard lvs","slug":"mustard-lvs","scientific_name":"Brassica juncea","alternate_names":["Mustasa dahon"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Mustard leaves (mustasa) \u2014 leafy greens eaten as a vegetable, usually saut\u00e9ed or cooked with garlic, onions, and sometimes with broth.","common_uses_philippines":["Mustasa with garlic","Ginataang mustasa","Mustasa with bagoong","Pinakbet with mustasa","Sinigang with mustasa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":89},"nutrition_per_100g":{"calories_kcal":24,"protein_g":2.3,"fat_g":0.4,"saturated_fat_g":0.01,"carbohydrates_g":2.7,"fiber_g":2.1,"sugars_g":0.6,"sodium_mg":9,"potassium_mg":435},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":2506,"calcium_mg":83,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":1.2,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.02,"linolenic_acid_g":0.02,"monounsaturated_fat_g":0.09,"myristic_acid_g":0,"oleic_acid_g":0.01,"palmitic_acid_g":0,"phosphorus_mg":29,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":209,"stearic_acid_g":0,"total_ash_g":1.1,"unsaturated_fat_g":0.13,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.09,"vitamin_b3_mg":0.4,"vitamin_c_mg":4,"water_g":93.5,"zinc_mg":0.1},"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 but rich in dietary fiber, which helps keep you full and supports healthy digestion. They also provide small amounts of carbohydrates and sugar naturally found in plants. The fiber and low fat profile make them a good choice to balance rice and other heavier foods in your 3 meals plus 1\u20132 snacks routine. Sodium is also relatively low per 100g, which is helpful if you\u2019re watching salt intake\u2014just keep an eye on how much salty seasoning or broth you add.","healthier_tips":["Pair 1\u20132 cups of cooked mustard leaves with your usual rice and a protein (fish, chicken, tofu) for a balanced meal.","Use less oil: saut\u00e9 with garlic and onions, then add a splash of water\/broth to finish cooking.","If you add bagoong, patis, or salted fish, use a smaller amount and taste first.","For snacks, you can also include a small serving as part of a meal-style plate (e.g., with eggs or tofu) rather than eating it alone."]},"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?agent=true"}}}