{"data":{"name":"Oats, quick-cooking, ckd","slug":"oats-quick-cooking-ckd","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Quick-cooking oats (oatmeal). These are oats that cook faster and are usually eaten as a warm breakfast or snack.","common_uses_philippines":["Overnight oats","Lugaw with oats (oat lugaw)","Oatmeal with milk and banana","Oatmeal champorado-style (oats + cocoa","less sugar)","Oat and peanut butter snack bowl"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":60,"protein_g":1.6,"fat_g":1.1,"saturated_fat_g":0.22,"carbohydrates_g":11,"fiber_g":1.4,"sugars_g":0.2,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":54,"cholesterol_mg":0,"iron_mg":0,"monounsaturated_fat_g":0.31,"phosphorus_mg":50,"polyunsaturated_fat_g":0.4,"retinol_activity_equivalent_ug":0,"total_ash_g":0.2,"unsaturated_fat_g":0.71,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.14,"vitamin_b3_mg":1.2,"vitamin_c_mg":0,"water_g":86.1},"serving_suggestions":[],"health_notes":{"summary":"Oats provide steady energy from carbohydrates, plus dietary fiber (about 1.4g per 100g) which can help you feel fuller and support healthy digestion. They also have a small amount of sugar (about 0.2g) and very low sodium (about 3mg), which is good for everyday meals. The fat is low (about 1.1g) and saturated fat is also low (about 0.22g), making oats a practical base for balanced eating. If you add sweet toppings (like condensed milk or lots of sugar), the overall sugar and calories can rise\u2014so watch what you mix in.","healthier_tips":["For a balanced plate, pair oats with protein (milk, yogurt, or a side of eggs) to help you stay satisfied.","Choose toppings wisely: add fresh fruit (banana, berries, mango in small portions) and a small amount of nuts or chia for extra fiber and crunch.","Keep added sugar low; if you use sweeteners, start with a small amount and adjust.","Portion guide for daily routine: aim for about 1\/2 to 1 cup cooked oats per meal, then add protein and fruit for your next bite."]},"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\/oats-quick-cooking-ckd?agent=true"}}}