{"data":{"name":"Pechay petioles","slug":"pechay-petioles","scientific_name":"Brassica chinensis","alternate_names":["Petsay tangkay"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Pechay petioles are the crunchy stems (petioles) of pechay (bok choy). They\u2019re usually cooked like vegetables\u2014saut\u00e9ed, stir-fried, or added to soups.","common_uses_philippines":["Pechay with garlic","Ginataang pechay","Tinola with pechay","Sinigang with pechay","Stir-fried pechay with egg"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":81},"nutrition_per_100g":{"calories_kcal":14,"protein_g":0.6,"fat_g":0.3,"saturated_fat_g":0.04,"carbohydrates_g":2.1,"fiber_g":0.8,"sugars_g":0.6,"sodium_mg":8,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":140,"cholesterol_mg":0,"iron_mg":2,"monounsaturated_fat_g":0.02,"phosphorus_mg":15,"polyunsaturated_fat_g":0.14,"retinol_activity_equivalent_ug":0,"total_ash_g":0.9,"unsaturated_fat_g":0.16,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.5,"vitamin_c_mg":27,"water_g":96.1},"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 14 kcal per 100 g) and provide dietary fiber (0.8 g) that helps keep you full and supports healthy digestion. They also have a small amount of carbohydrates and natural sugars (0.6 g), plus very low fat and almost no cholesterol. Sodium is also low (8 mg), which is helpful when you\u2019re building meals around healthier, less salty options.","healthier_tips":["Pair pechay petioles with a protein (fish, chicken, tofu, or eggs) and a carb you can measure (rice, kamote, or noodles) for balanced meals.","For a typical day (3 meals + 1\u20132 snacks), use pechay petioles as your extra vegetable in lunch or dinner\u2014aim for about 1\u20132 cups cooked per meal if you can.","Cook with less oil: stir-fry with garlic\/onion and use a splash of water or broth to keep it flavorful.","Go easy on salty seasonings (fish sauce, patis, soy sauce). Add flavor with calamansi, pepper, or herbs."]},"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?agent=true"}}}