{"data":{"name":"Oil, coconut","slug":"oil-coconut","scientific_name":"N\/A","alternate_names":["Langis","niyog"],"category":{"name":"Fats and Oils","slug":"fats-and-oils"},"description":"Coconut oil (oil, coconut). It\u2019s a pure fat with 0 carbs and 0 fiber.","common_uses_philippines":["Bicol Express","Ginataang gulay","Fried lumpia","Lechon kawali","Adobo sa gata","Coconut rice (biko-style)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":892,"protein_g":0,"fat_g":99.1,"saturated_fat_g":85.72,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":0,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":2,"cholesterol_mg":0,"iron_mg":0,"monounsaturated_fat_g":5.75,"phosphorus_mg":3,"polyunsaturated_fat_g":1.78,"retinol_activity_equivalent_ug":0,"total_ash_g":0.1,"unsaturated_fat_g":7.53,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":0},"serving_suggestions":[{"label":"1 tsp","weight_g":5,"volume_ml":null}],"health_notes":{"summary":"Coconut oil is calorie-dense, so it can add a lot of energy quickly. It has very high saturated fat (about 85.7 g per 100 g), which is why it\u2019s best to use small amounts\u2014especially if you eat it often. Since it has no fiber and no carbs, it won\u2019t help you feel full the way balanced meals with vegetables, fruits, and whole grains do. Using it in the right amount can still work for everyday cooking, but it\u2019s important to keep total fat and saturated fat within your daily balance.","healthier_tips":["Use a small amount for saut\u00e9ing or flavoring, then rely more on garlic, onions, herbs, and spices for taste.","Balance your meals: pair with vegetables and lean protein (fish, chicken, tofu) and add carbs in proper portions (rice, root crops, or whole grains).","If you snack 1\u20132 times a day, keep those snacks lighter so your overall daily calories stay on track.","Try rotating fats: use coconut oil sometimes, and also include other cooking fats in your routine (like small amounts of olive or canola oil) to vary saturated fat intake.","Watch portion: because it\u2019s mostly fat, even 1\u20132 teaspoons can already add up in calories."]},"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\/oil-coconut?agent=true"}}}