{"data":{"name":"Pechay lvs, boiled","slug":"pechay-lvs-boiled","scientific_name":"Brassica chinensis","alternate_names":["Petsay dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled pechay (bok choy leaves and stems). It\u2019s a leafy vegetable, usually served as a simple side dish with meals.","common_uses_philippines":["Pechay with garlic","Ginataang pechay","Tinola with pechay","Sinigang na pechay","Chop suey with pechay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":21,"protein_g":1.7,"fat_g":0.5,"saturated_fat_g":0.07,"carbohydrates_g":2.4,"fiber_g":1.1,"sugars_g":0.8,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1355,"calcium_mg":155,"cholesterol_mg":0,"food_type_g":1,"iron_mg":2.6,"monounsaturated_fat_g":0.04,"phosphorus_mg":30,"polyunsaturated_fat_g":0.24,"retinol_activity_equivalent_ug":113,"total_ash_g":0.8,"unsaturated_fat_g":0.28,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.1,"vitamin_b3_mg":0.7,"vitamin_c_mg":54,"water_g":94.6},"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":"Pechay is low in calories (about 21 kcal per 100g) and provides dietary fiber (about 1.1g) to help keep your digestion regular. It also has some natural sugars (about 0.8g) but comes with fiber, which helps make it more filling. Sodium is very low (about 12mg), so it\u2019s a good choice for everyday meals. Plus, it has very little fat (about 0.5g), making it a light option for balancing your plate.","healthier_tips":["For a balanced day (3 full meals + 1\u20132 snacks), use pechay as your vegetable side at lunch or dinner. Try these practical tips:","Portion: aim for at least 1\/2 to 1 cup cooked pechay per meal, depending on your appetite.","Flavor smart: season with garlic, onion, calamansi, or a small amount of bagoong\/soy instead of heavy salty sauces.","Pair it with protein and carbs: add fish, chicken, tofu, or eggs, and serve with rice or other carbs in a reasonable serving.","If you\u2019re watching cholesterol\/salt, boiled pechay is a great base because it\u2019s naturally low in both."]},"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\/pechay-lvs-boiled?agent=true"}}}