{"data":{"name":"Rice gruel w\/ choc & milk","slug":"rice-gruel-w-choc-milk","scientific_name":"N\/A","alternate_names":["Champorado","may gatas"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Rice gruel with chocolate and milk (often like a sweet lugaw\/porridge). It\u2019s mainly a carb-based meal\/snack from rice, with sweetness and extra flavor from chocolate and milk.","common_uses_philippines":["Champorado","Lugaw (plain rice porridge)","Arroz Caldo","Mami (rice\/noodle soup)","Champorado with banana"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":97,"protein_g":1.7,"fat_g":0.2,"saturated_fat_g":0.11,"carbohydrates_g":22,"fiber_g":0.7,"sugars_g":4.8,"sodium_mg":13,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":27,"cholesterol_mg":2,"iron_mg":0,"monounsaturated_fat_g":0.07,"phosphorus_mg":34,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":15,"total_ash_g":0.3,"unsaturated_fat_g":0.08,"vitamin_a_ug":15,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.2,"vitamin_c_mg":0,"water_g":75.8},"serving_suggestions":[],"health_notes":{"summary":"This food gives quick energy from carbohydrates (about 22 g per 100 g). It also has a small amount of fiber (0.7 g) to help with fullness. The milk adds some fat (about 0.2 g total fat, with 0.11 g saturated fat) and a little cholesterol, while the chocolate contributes sugar (4.8 g). Sodium is low (13 mg), which is good. The main health focus is balance: since it\u2019s sweet and carb-heavy, it\u2019s best as a snack or light meal and not the only thing you eat all day.","healthier_tips":["Keep portions smaller if you\u2019re having it as a snack\u2014pair with a protein source (e.g., boiled egg, tofu, or a small serving of fish) to stay fuller.","Choose less-sweet chocolate or use a smaller amount of chocolate syrup\/powder; you can also add cinnamon or cocoa for flavor without extra sugar.","For a more balanced bowl, add fruit on the side (banana slices or berries) instead of adding more sweet toppings.","If you\u2019re having it for breakfast, balance the rest of your day with vegetables at lunch\/dinner and include lean protein during meals.","Watch frequency: enjoy it occasionally, especially if you\u2019re also having rice-heavy meals (3 full meals + 1\u20132 snacks daily)."]},"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-gruel-w-choc-milk?agent=true"}}}