{"data":{"name":"Olive, ripe, in brine","slug":"olive-ripe-in-brine","scientific_name":"N\/A","alternate_names":["Aseytuna","hinog"],"category":{"name":"Fruits","slug":"fruits"},"description":"This is ripe olives in brine (usually green or black olives preserved in salty liquid).","common_uses_philippines":["Pizza","pasta with olive topping","ensaladang olibo","chicken relleno with olives","arroz caldo with olives"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":78},"nutrition_per_100g":{"calories_kcal":158,"protein_g":1,"fat_g":16,"saturated_fat_g":2.12,"carbohydrates_g":2.6,"fiber_g":3.5,"sugars_g":0,"sodium_mg":812,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":40,"calcium_mg":87,"cholesterol_mg":0,"iron_mg":1.7,"monounsaturated_fat_g":11.82,"phosphorus_mg":15,"polyunsaturated_fat_g":1.36,"retinol_activity_equivalent_ug":3,"total_ash_g":2.5,"unsaturated_fat_g":13.18,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":77.9},"serving_suggestions":[],"health_notes":{"summary":"Olives in brine can add healthy fats and fiber to your meals. The fiber helps with fullness and regular digestion. They also have low sugar and some unsaturated fats, which are generally better for heart health than mostly saturated-fat foods. At the same time, olives in brine are high in sodium (about 812 mg per 100 g) and have some saturated fat (2.12 g per 100 g). This matters if you\u2019re watching blood pressure or if you tend to eat salty foods often. Since olives are calorie-dense, portion size helps you enjoy them without pushing calories too high.","healthier_tips":["Use olives as a topping or side, not a main\u2014try about 1\u20132 tablespoons per meal, especially if you\u2019re having other salty items.","Balance the day: keep your 3 full meals with plenty of vegetables, rice\/bread in proper portions, and a good protein source; use olives as flavor, not bulk.","If you like them, rinse briefly under water to reduce some sodium, then pat dry.","Pair with fiber-rich foods (salads, vegetables, whole grains) to support fullness.","Spread salty foods across the day\u2014avoid having olives plus other very salty snacks at the same time."]},"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-ripe-in-brine?agent=true"}}}