{"data":{"name":"Pechay petioles, boiled","slug":"pechay-petioles-boiled","scientific_name":"Brassica chinensis","alternate_names":["Petsay tangkay","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled pechay petioles (the stalks\/leaf stems of pechay). It\u2019s a non-starchy leafy vegetable, usually eaten as a side dish or mixed into viands.","common_uses_philippines":["Pechay with garlic","Tinola with pechay","Ginataang pechay","Adobong pechay","Pancit with pechay","Sinigang with pechay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":11,"protein_g":0.4,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":1.9,"fiber_g":0.6,"sugars_g":0.5,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":118,"cholesterol_mg":0,"iron_mg":1.8,"monounsaturated_fat_g":0.02,"phosphorus_mg":14,"polyunsaturated_fat_g":0.1,"retinol_activity_equivalent_ug":0,"total_ash_g":0.8,"unsaturated_fat_g":0.12,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.5,"vitamin_c_mg":28,"water_g":96.7},"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 petioles are low in calories (about 11 kcal per 100 g) and provide fiber (0.6 g) that helps you feel full and supports healthy digestion. They also have low fat (0.2 g) and very low sodium (7 mg), which makes them a good choice for everyday meals. The natural sugar (0.5 g) is small and comes with fiber, so it\u2019s generally fine as part of a balanced plate.","healthier_tips":["For your 3 meals plus 1\u20132 snacks a day, use pechay petioles as your vegetable base:","Serve about 1\u20132 cups cooked pechay petioles per meal (or roughly a palm-sized portion if you\u2019re using a smaller plate).","Keep the cooking simple: boil or lightly saut\u00e9 with garlic\/onion; go easy on salty sauces.","Pair with a lean protein (fish, chicken, tofu) and a carb portion (rice, kamote, or bread) to complete your plate.","If you\u2019re watching sodium, avoid adding too much patis, bagoong, or soy sauce\u2014add flavor with herbs, calamansi, or pepper instead."]},"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-petioles-boiled?agent=true"}}}