{"data":{"name":"Oats, quick-cooking","slug":"oats-quick-cooking","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Oats (quick-cooking oats) are whole grain oats that are cooked fast and commonly used for breakfast or snacks. Per 100g, they\u2019re mainly carbohydrates, with a good amount of fiber.","common_uses_philippines":["Oatmeal (lugaw-style oats)","champorado with oats","overnight oats","oatmeal with milk and banana","oatmeal with peanut butter and fruit"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":423,"protein_g":11.4,"fat_g":9.1,"saturated_fat_g":1.55,"carbohydrates_g":73.8,"fiber_g":10.9,"sugars_g":1.1,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":373,"cholesterol_mg":0,"iron_mg":3.6,"monounsaturated_fat_g":2.76,"phosphorus_mg":355,"polyunsaturated_fat_g":3.21,"retinol_activity_equivalent_ug":0,"total_ash_g":1.5,"unsaturated_fat_g":5.97,"vitamin_a_ug":0,"vitamin_b1_mg":0.45,"vitamin_b2_mg":0.14,"vitamin_b3_mg":6.2,"vitamin_c_mg":0,"water_g":4.2},"serving_suggestions":[],"health_notes":{"summary":"Oats can help you feel fuller for longer because they have dietary fiber (10.9g) and relatively low sugar (1.1g). The fiber supports healthy digestion and can help improve how your body handles carbs in meals. They also provide some healthy energy for your day\u2019s activities. For cautions: oats have total fat (9.1g) and saturated fat (1.55g), so it\u2019s best to pair them with lighter toppings (like fruit or nuts in small amounts) rather than heavy cream or lots of butter. Sodium is low (6mg), which is good, but watch the sodium if you add instant flavorings or sweetened mixes.","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), use oats as a breakfast or a mid-morning snack.","Portion guide: start with about 40\u201360g dry oats per serving, then adjust based on your hunger and activity.","Make it balanced: add protein (milk\/unsweetened soy milk, yogurt, or a boiled egg on the side) and fiber-rich toppings (banana, berries, chia, or grated apple).","Keep it less sweet: choose plain oats and limit added sugar\/honey; use fruit for natural sweetness.","If you\u2019re adding nuts or peanut butter, keep the amount small\u2014these add extra calories and fat."]},"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?agent=true"}}}