{"data":{"name":"Potato","slug":"potato","scientific_name":"Solanum tuberosum","alternate_names":["Patatas"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Potato is a starchy root vegetable. In meals, it usually plays the role of a carbohydrate source that gives energy and helps you feel full.","common_uses_philippines":["Mashed potato","French fries","Potato salad","Nilagang patatas","Crispy potato chips"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":85},"nutrition_per_100g":{"calories_kcal":78,"protein_g":2.4,"fat_g":0.1,"saturated_fat_g":0.03,"carbohydrates_g":16.8,"fiber_g":2.1,"sugars_g":0.8,"sodium_mg":29,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":36,"cholesterol_mg":0,"iron_mg":1.1,"monounsaturated_fat_g":0,"phosphorus_mg":49,"polyunsaturated_fat_g":0.05,"retinol_activity_equivalent_ug":0,"total_ash_g":0.8,"unsaturated_fat_g":0.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.12,"vitamin_b2_mg":0.06,"vitamin_b3_mg":2.2,"vitamin_c_mg":31,"water_g":79.9},"serving_suggestions":[{"label":"normal size","weight_g":83,"volume_ml":null}],"health_notes":{"summary":"Potato provides carbohydrates for energy and dietary fiber (about 2.1 g per 100 g), which supports better digestion and helps you stay full between meals. It has very low fat (about 0.1 g) and low sodium (about 29 mg), so it can fit well in a balanced diet. The main thing to watch is how it\u2019s prepared\u2014fried or heavily salted versions can raise fat and sodium, while the fiber is best supported when portions are paired with vegetables and lean protein.","healthier_tips":["Choose healthier cooking: boiled, steamed, or roasted instead of deep-fried.","Portion guide: for a regular meal, aim for about 1\/2 to 1 cup cooked potato, then add vegetables and protein (fish, chicken, tofu, eggs).","If you\u2019re having it as a snack, keep it smaller and pair with protein (e.g., boiled potato with eggs or tuna) to help you stay satisfied.","Watch added salt and sauces\u2014go easy on salty dips and gravy."]},"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\/potato?agent=true"}}}