{"data":{"name":"Onion, garden shallot bulb","slug":"onion-garden-shallot-bulb","scientific_name":"Allium cepa var. aggregatum","alternate_names":["Sibuyas","Tagalog ulo\/lasona"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Garden shallot (onion\/shallot bulb), usually used as a flavor base in cooking\u2014sliced or minced for saut\u00e9s, stews, and sauces.","common_uses_philippines":["Sinigang","Adobo","Kare-kare","Tinola","Ginataang Gulay","Pancit"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":83},"nutrition_per_100g":{"calories_kcal":68,"protein_g":1.7,"fat_g":0.5,"saturated_fat_g":0.09,"carbohydrates_g":14.1,"fiber_g":2.7,"sugars_g":6.6,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":48,"cholesterol_mg":0,"iron_mg":1,"monounsaturated_fat_g":0.07,"phosphorus_mg":50,"polyunsaturated_fat_g":0.2,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.27,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.3,"vitamin_c_mg":3,"water_g":83.1},"serving_suggestions":[{"label":"1 piece","weight_g":20,"volume_ml":null}],"health_notes":{"summary":"Garden shallot is low in fat and cholesterol, and it provides dietary fiber (2.7 g per 100 g) which can help support regular digestion. It also has carbohydrates (14.1 g) and sugar (6.6 g), so it\u2019s best to use it as part of your meal\u2019s flavor\u2014not as the main carb. Sodium is very low (12 mg), which is helpful when you\u2019re watching salt intake.","healthier_tips":["Use shallots as a starter flavor: saut\u00e9 with a small amount of oil, then add your main ingredients.","For balanced meals, pair with lean protein (fish, chicken, tofu) and non-starchy vegetables, plus a reasonable portion of rice or other carbs.","Since it has some natural sugar and carbs, keep the serving as part of the dish (not a large bowl by itself).","Keep sauces and seasoning in check\u2014if you add soy sauce, patis, or seasoning mixes, that\u2019s where sodium can rise.","For your daily pattern (3 meals + 1\u20132 snacks), include shallots in meals regularly; they\u2019re an easy way to add flavor without adding much fat or salt."]},"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?agent=true"}}}