{"data":{"name":"Onion, spring","slug":"onion-spring","scientific_name":"Allium cepa","alternate_names":["Sibuyas","mura"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Onion and spring onion (spring).","common_uses_philippines":["Sinigang","Nilaga","Tinola","Adobo","Pancit Canton","Ginisang gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":77},"nutrition_per_100g":{"calories_kcal":41,"protein_g":1.8,"fat_g":0.5,"saturated_fat_g":0.08,"carbohydrates_g":7.2,"fiber_g":2.6,"sugars_g":2.3,"sodium_mg":30,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1575,"calcium_mg":54,"cholesterol_mg":0,"iron_mg":3.4,"monounsaturated_fat_g":0.07,"phosphorus_mg":36,"polyunsaturated_fat_g":0.19,"retinol_activity_equivalent_ug":131,"total_ash_g":0.5,"unsaturated_fat_g":0.26,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.09,"vitamin_b3_mg":0.6,"vitamin_c_mg":46,"water_g":90},"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":"Onion and spring onion add flavor with relatively low calories, while giving dietary fiber (helps support regular digestion) and small amounts of carbs and sugar. They also provide potassium-like benefits indirectly through their overall plant nutrients, and they are low in fat and cholesterol. Sodium is also low (about 30 mg per 100 g), which makes them a good choice for everyday cooking\u2014especially when you\u2019re building balanced meals (3 full meals plus 1\u20132 snacks).","healthier_tips":["Use them as a base for meals: saut\u00e9 or add to soups, sinigang, nilaga, and stir-fries to boost taste without adding much oil.","Pair with a balanced plate: include rice or root crops (portion-sized), lean protein (fish, chicken, tofu), and more vegetables.","If you\u2019re watching sodium, keep sauces and seasoning (toyo, patis, bouillon, instant seasoning) lighter\u2014onion itself is low in sodium.","For snacks, add chopped spring onion to egg dishes or veggie toppings to increase fiber and volume."]},"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?agent=true"}}}