{"data":{"name":"Onion, spring, boiled","slug":"onion-spring-boiled","scientific_name":"Allium cepa","alternate_names":["Sibuyas","mura","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled spring onion and onion (usually eaten as a vegetable topping or side).","common_uses_philippines":["Sinigang","Nilaga","Tinola","Pancit (with onion and spring onion)","Lugaw (congee with spring onion)","Stir-fried vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":36,"protein_g":1.3,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":6.9,"fiber_g":2.4,"sugars_g":2.1,"sodium_mg":28,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1070,"calcium_mg":45,"cholesterol_mg":0,"iron_mg":2.8,"phosphorus_mg":27,"retinol_activity_equivalent_ug":89,"total_ash_g":0.7,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.06,"vitamin_b3_mg":0.4,"vitamin_c_mg":24,"water_g":90.7},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"For only about 36 kcal per 100g, onion and spring onion add dietary fiber (2.4g) to support regular digestion and help you feel satisfied with meals. They also provide carbohydrates (6.9g) with some natural sugar (2.1g), plus a small amount of sodium (28mg), which is generally low for everyday cooking. The fiber and low calorie count make them a good choice to add volume to 3 full meals and your 1\u20132 snacks without pushing calories up.","healthier_tips":["Use them as a flavor booster for soups, sinigang, nilaga, and stir-fries\u2014less need for extra oil.","Keep the dish balanced: pair with lean protein (fish, chicken, tofu) and whole grains or starchy veg in appropriate portions.","If you\u2019re watching salt, choose lighter seasoning and avoid adding too much salty sauces; onion\/spring onion already bring good taste.","For snacks, you can add a small serving to egg dishes or veggie soup instead of choosing very salty or sugary snacks."]},"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-spring-boiled?agent=true"}}}