{"data":{"name":"Nata de coco, sweetn","slug":"nata-de-coco-sweetn","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Nata de coco sweetened is a chewy jelly made from coconut water, usually sold sweet and ready to eat. Per 100 g, it has about 146 kcal and is mostly carbohydrates (36.1 g), with high sugar (33.5 g).","common_uses_philippines":["Ginataang halo-halo","Sago\u2019t gulaman","Fruit salad with nata de coco","Halo-halo","Buko pandan"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":146,"protein_g":0,"fat_g":0.2,"saturated_fat_g":0,"carbohydrates_g":36.1,"fiber_g":0.8,"sugars_g":33.5,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":12,"cholesterol_mg":0,"iron_mg":0.5,"monounsaturated_fat_g":0,"phosphorus_mg":2,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":0,"total_ash_g":0,"unsaturated_fat_g":0,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":63.7},"serving_suggestions":[{"label":"1 tbsp","weight_g":15,"volume_ml":null}],"health_notes":{"summary":"It can be a fun, filling add-on because it has a little fiber (0.8 g) and almost no fat (0.2 g). However, since most of its calories come from sugar, it\u2019s best to keep portions small\u2014especially if you\u2019re having it as a snack alongside other sweet foods. The low sodium (4 mg) and near-zero fat make it lighter than many creamy desserts, but the sugar content is the main thing to watch for energy balance across your day.","healthier_tips":["Keep it to a small serving (for example, 1\/2 cup or less) and pair with something that adds protein or fiber (like plain yogurt, nuts, or fruit) to make your snack more balanced.","If you\u2019re eating 3 meals plus 1\u20132 snacks daily, treat nata de coco as the \u201csweet part\u201d of the snack\u2014avoid adding more syrup or sweet drinks.","Choose less-sweet versions when available, or rinse\/drain if the product is very syrupy.","Enjoy it regularly, but not every snack\u2014spread sweets out so your daily intake stays comfortable."]},"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\/nata-de-coco-sweetn?agent=true"}}}