{"data":{"name":"Onion, garden shallot bulb, boiled","slug":"onion-garden-shallot-bulb-boiled","scientific_name":"Allium cepa var. aggregatum","alternate_names":["Sibuyas","Tagalog ulo","nilaga\/lasona"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled onion and garden shallot (bulb).","common_uses_philippines":["Sinigang","Nilaga","Ginataang Gulay","Ginisang Monggo","Tinola","Kare-Kare"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":62,"protein_g":1.1,"fat_g":0.5,"saturated_fat_g":0.09,"carbohydrates_g":13.3,"fiber_g":2.4,"sugars_g":6,"sodium_mg":11,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":57,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.07,"phosphorus_mg":44,"polyunsaturated_fat_g":0.2,"retinol_activity_equivalent_ug":0,"total_ash_g":0.5,"unsaturated_fat_g":0.27,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.2,"vitamin_c_mg":4,"water_g":84.6},"serving_suggestions":[{"label":"1 piece","weight_g":18,"volume_ml":null}],"health_notes":{"summary":"Onion\/shallot are low in calories and naturally contain dietary fiber (about 2.4 g per 100 g) and sugar (about 6 g per 100 g). The fiber helps support regular digestion and a steadier appetite between meals. They also add flavor with very low sodium (about 11 mg per 100 g) and minimal fat (about 0.5 g), which makes them a good everyday add-on for balanced meals.","healthier_tips":["Use as a base for meals (soup, nilaga, sinigang, ginisang) to boost flavor without adding much salt.","For your daily pattern (3 meals + 1\u20132 snacks), include onion\/shallot in at least 2 meals\u2014e.g., with rice viand, ulam, or broth-based dishes.","If you\u2019re watching sodium, avoid adding extra salty seasoning; let the onion\/shallot do the work.","For better fullness, pair with lean protein (fish, chicken, tofu) and vegetables, and keep rice portions according to your hunger."]},"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\/onion-garden-shallot-bulb-boiled?agent=true"}}}