{"data":{"name":"Pako fern lvs, boiled","slug":"pako-fern-lvs-boiled","scientific_name":"Diplazium esculentum","alternate_names":["Fiddlehead fern lvs","boiled\/pak-pako"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled pako fern (pako) leaves\u2014a leafy vegetable commonly eaten in Filipino meals.","common_uses_philippines":["Pako salad","Ginataang pako","Pako with bagoong","Sinigang with pako","Adobong pako"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":33,"protein_g":1.9,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":5.5,"fiber_g":3.4,"sugars_g":0.3,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":530,"calcium_mg":26,"cholesterol_mg":0,"iron_mg":1,"phosphorus_mg":34,"retinol_activity_equivalent_ug":44,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.8,"vitamin_c_mg":2,"water_g":91.6},"serving_suggestions":[],"health_notes":{"summary":"Pako is a low-calorie veggie (about 33 kcal per 100g) and provides dietary fiber (about 3.4g per 100g). Fiber helps keep you full and supports healthy digestion. It also has a small amount of carbohydrates and sugar, with very low fat and almost no cholesterol. Sodium is also low (about 6mg per 100g), which is good for everyday eating. Overall, it\u2019s a great way to add volume and nutrients to your plate without adding many calories.","healthier_tips":["Aim to include pako as your ulam in one of your main meals (lunch or dinner), alongside a balanced plate of rice and a protein (fish, chicken, tofu, or eggs).","For snacks, you can pair it with a simple protein (e.g., boiled egg or tofu) instead of extra rice-heavy snacks.","Keep cooking simple: boil or saut\u00e9 with minimal oil. If you add bagoong, use a smaller amount and balance with plain rice and more veggies.","A practical portion: start with about 1\u20132 cups cooked pako per meal, depending on your appetite and activity."]},"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\/pako-fern-lvs-boiled?agent=true"}}}