{"data":{"name":"Palauan","slug":"palauan","scientific_name":"Cyrtosperma merkusii","alternate_names":["Galiang\/Swamp taro"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Palauan (also called bottle gourd) is a starchy, watery vegetable used as a viand or soup ingredient. Per 100g, it provides about 153 kcal and 37.3g carbohydrates, with 5.4g fiber and low fat.","common_uses_philippines":["Ginataang palauan","Palauan with shrimp","Palauan soup","Pinakbet with palauan","Adobong palauan"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":75},"nutrition_per_100g":{"calories_kcal":153,"protein_g":0.5,"fat_g":0.2,"saturated_fat_g":null,"carbohydrates_g":37.3,"fiber_g":5.4,"sugars_g":0.5,"sodium_mg":14,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":470,"calcium_mg":232,"cholesterol_mg":0,"iron_mg":1.8,"phosphorus_mg":10,"retinol_activity_equivalent_ug":39,"total_ash_g":0.6,"vitamin_a_ug":0,"vitamin_b1_mg":0.23,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.8,"vitamin_c_mg":10,"water_g":61.4},"serving_suggestions":[],"health_notes":{"summary":"Palauan can fit well in daily meals because it has dietary fiber (helps you feel full and supports regular digestion) and very low fat and low sodium (14mg per 100g). It also has natural carbs, so it\u2019s best to pair it with lean protein (like fish, chicken, tofu) and healthy fats in small amounts. Since it\u2019s a carbohydrate-containing vegetable, portion size matters\u2014especially if you\u2019re having it at multiple meals or with other starchy foods like rice and noodles.","healthier_tips":["Use palauan as a viand base: add fish\/tofu\/chicken and lots of non-starchy veggies (e.g., pechay, kangkong, carrots).","For a balanced plate: aim for 1\/2 plate veggies (including palauan), 1\/4 protein, and 1\/4 rice or other carbs.","Watch cooking add-ons: go easy on salty sauces and too much oil; choose garlic, onion, herbs, and broth for flavor.","If you\u2019re having palauan for lunch, consider lighter carb portions for dinner (or keep dinner more veggie-and-protein focused)."]},"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\/palauan?agent=true"}}}