{"data":{"name":"Rice bran","slug":"rice-bran","scientific_name":"Oryza sativa","alternate_names":["Darak"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Rice bran is the outer layer of rice that gets removed during milling. It\u2019s a whole-grain ingredient and is rich in dietary fiber, which helps make meals more filling.","common_uses_philippines":["Arroz caldo","lugaw","sinangag (fried rice)","champorado","bibingka","puto"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":316,"protein_g":7.8,"fat_g":5,"saturated_fat_g":1,"carbohydrates_g":59.9,"fiber_g":19.3,"sugars_g":0.8,"sodium_mg":13,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":80,"cholesterol_mg":0,"iron_mg":13.8,"monounsaturated_fat_g":1.81,"phosphorus_mg":739,"polyunsaturated_fat_g":1.79,"retinol_activity_equivalent_ug":0,"total_ash_g":13.7,"unsaturated_fat_g":3.6,"vitamin_a_ug":0,"vitamin_b1_mg":1.84,"vitamin_b2_mg":0.3,"vitamin_b3_mg":33.3,"vitamin_c_mg":0,"water_g":13.6},"serving_suggestions":[],"health_notes":{"summary":"Rice bran matters because it provides a lot of fiber (about 19.3 g per 100 g), which supports better digestion and helps you feel full\u2014useful when you\u2019re eating 3 meals plus 1\u20132 snacks a day. It also has some healthy \u201ccarb energy\u201d (about 59.9 g carbohydrates per 100 g) and very low sugar (about 0.8 g). On the caution side, it\u2019s still calorie-dense (316 kcal per 100 g), and it contains some saturated fat (about 1 g per 100 g), so portion size matters when you add it to your meals.","healthier_tips":["Start small: use about 1\u20132 tablespoons per serving, then adjust based on how your body feels.","Pair it with lean ulam (fish, chicken, tofu) and lots of non-starchy veggies (like kangkong, pechay, sayote) for a balanced plate.","Choose whole-grain style: if you\u2019re using rice bran, consider mixing it with regular rice rather than adding large amounts at once.","Drink enough water, especially if you\u2019re increasing fiber, to help digestion feel comfortable.","For snacks, try rice bran in yogurt or oatmeal-style meals instead of adding it to very sweet foods."]},"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\/rice-bran?agent=true"}}}