{"data":{"name":"Pako fern lvs","slug":"pako-fern-lvs","scientific_name":"Diplazium esculentum","alternate_names":["Fiddlehead fern lvs\/Vegetable fern lvs\/pak-pako"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Pako fern leaves (pako), a leafy green vegetable commonly eaten as a side dish or mixed into viands. For 100g, it\u2019s low in calories (about 31 kcal) and provides fiber (around 3.4g) with a small amount of carbs and sugar.","common_uses_philippines":["Pako salad","Ginataang pako","Pinakbet with pako","Pako with bagoong","Sinigang with pako"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":30},"nutrition_per_100g":{"calories_kcal":31,"protein_g":3.2,"fat_g":0.4,"saturated_fat_g":0,"carbohydrates_g":3.7,"fiber_g":3.4,"sugars_g":0.3,"sodium_mg":6,"potassium_mg":434},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":1884,"calcium_mg":15,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":1.3,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0,"linolenic_acid_g":0,"monounsaturated_fat_g":0,"myristic_acid_g":0,"oleic_acid_g":0,"palmitic_acid_g":0,"phosphorus_mg":64,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":157,"stearic_acid_g":0,"total_ash_g":1.2,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.08,"vitamin_b3_mg":1.6,"vitamin_c_mg":3,"water_g":91.5,"zinc_mg":0.6},"serving_suggestions":[],"health_notes":{"summary":"Pako is a good choice for everyday meals because it\u2019s light on calories while giving dietary fiber to support regular digestion and help you feel full with fewer calories. It\u2019s also naturally low in fat and cholesterol, and it has a small amount of sodium (about 6mg per 100g), which is helpful when you\u2019re building balanced meals. The fiber and carbs are present in a modest amount, so pako can complement rice and ulam without making your plate too heavy.","healthier_tips":["Pair pako with a protein ulam (fish, chicken, tofu, or eggs) and a reasonable serving of rice for your 3 full meals.","For snacks, you can have pako-based dishes in small portions if they\u2019re part of a meal-style plate (e.g., with lean protein), rather than relying on it alone.","Keep cooking methods simple: boil, saut\u00e9 with minimal oil, or add to soups. Go easy on salty sauces and extra seasoning.","Portion guide: aim for about 1\u20132 cups cooked pako per meal (adjust based on your rice and ulam portions)."]},"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?agent=true"}}}