{"data":{"name":"Olive, green, in brine","slug":"olive-green-in-brine","scientific_name":"Olea europaea L.","alternate_names":["Aseytuna","berde"],"category":{"name":"Fruits","slug":"fruits"},"description":"Green olives in brine (salted olives).","common_uses_philippines":["Pasta with olive-based sauce","Chicken afritada with olives","Spanish-style sardines with olives","Arroz caldo with olives (optional garnish)","Empanada filling with olives"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":70},"nutrition_per_100g":{"calories_kcal":132,"protein_g":1.3,"fat_g":12.6,"saturated_fat_g":1.67,"carbohydrates_g":3.4,"fiber_g":3.2,"sugars_g":null,"sodium_mg":1498,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":245,"calcium_mg":52,"cholesterol_mg":0,"iron_mg":1.9,"monounsaturated_fat_g":9.31,"phosphorus_mg":13,"polyunsaturated_fat_g":1.07,"retinol_activity_equivalent_ug":20,"total_ash_g":6.5,"unsaturated_fat_g":10.38,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":76.2},"serving_suggestions":[],"health_notes":{"summary":"Green olives add healthy fats and fiber to your meals. The fiber helps you feel full and supports good digestion. They also have low carbohydrates, which can fit well with balanced meals. However, olives in brine are high in sodium (about 1498 mg per 100 g), so too much can raise your overall salt intake\u2014especially if you also eat salty viands, instant noodles, or processed snacks. Saturated fat is present too, so keeping portions reasonable helps your overall fat balance.","healthier_tips":["Use olives as a topping or side, not the main viand\u2014try 1\u20132 tablespoons (or a small handful) per meal.","If you\u2019re having olives with rice or bread, balance the plate with vegetables and lean protein (fish, chicken, tofu, eggs).","For snacks, pair with plain yogurt or fresh fruit instead of more salty foods.","Rinse olives briefly if the taste allows, to reduce some of the brine salt.","Keep your daily pattern in mind: 3 full meals plus 1\u20132 snacks\u2014so olives can be part of a meal, but not repeated in every snack."]},"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\/olive-green-in-brine?agent=true"}}}