{"data":{"name":"Philippine spinach lvs, boiled","slug":"philippine-spinach-lvs-boiled","scientific_name":"Talinum triangulare","alternate_names":["Talinum dahon","nilaga\/Ceylon spinach lvs","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled Philippine spinach leaves (malunggay? no\u2014this one is spinach), a leafy vegetable served as a simple side dish.","common_uses_philippines":["Kangkong with bagoong","Nilagang gulay","Ginataang gulay (light coconut milk)","Sinigang na gulay","Dinengdeng","Paksiw na isda with greens"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":23,"protein_g":0.8,"fat_g":0.2,"saturated_fat_g":0.03,"carbohydrates_g":4.6,"fiber_g":1.8,"sugars_g":0.5,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":790,"calcium_mg":37,"cholesterol_mg":0,"iron_mg":4.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":7,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":66,"total_ash_g":0.6,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.2,"vitamin_c_mg":14,"water_g":93.8},"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":"Leafy greens like boiled spinach are low in calories (about 23 kcal per 100 g) and help you add volume to meals without piling on fat. They provide dietary fiber (about 1.8 g) which supports regular digestion and helps you feel full. They also have some natural carbs and a little sugar, plus very low fat and cholesterol. Sodium is low (about 12 mg), which is helpful when you\u2019re trying to keep overall salt intake in check. The fiber and low-calorie nature make it a great \u201ceveryday\u201d veggie for your 3 meals and 1\u20132 snacks schedule.","healthier_tips":["Pair it with a balanced plate: add rice or root crops in a reasonable serving, plus protein (fish, chicken, tofu, eggs) and the spinach.","For cooking, keep it light: use minimal salt. Flavor with garlic, onion, calamansi, or a little soy sauce instead of heavy salting.","Aim for a serving of leafy greens at least most days\u2014for example, as a side for lunch or dinner.","If you\u2019re having it as a snack side, keep the portion small and still combine with protein (e.g., boiled egg or tofu) for better fullness."]},"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\/philippine-spinach-lvs-boiled?agent=true"}}}