{"data":{"name":"Rice prep, espasol","slug":"rice-prep-espasol","scientific_name":"N\/A","alternate_names":["Espasol"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Espasol (rice-based sweet), made from cooked rice and usually mixed with sweet ingredients like sugar and coconut, then shaped and cooked.","common_uses_philippines":["Espasol","Champorado","Arroz Caldo","Puto","Bibingka"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":312,"protein_g":4,"fat_g":3.6,"saturated_fat_g":3.14,"carbohydrates_g":65.8,"fiber_g":2.1,"sugars_g":23.8,"sodium_mg":124,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":19,"cholesterol_mg":0,"iron_mg":3.2,"monounsaturated_fat_g":0.18,"phosphorus_mg":114,"polyunsaturated_fat_g":0.07,"retinol_activity_equivalent_ug":0,"total_ash_g":0.8,"unsaturated_fat_g":0.25,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.04,"vitamin_b3_mg":1.1,"vitamin_c_mg":0,"water_g":25.8},"serving_suggestions":[{"label":"1 slice","weight_g":35,"volume_ml":null}],"health_notes":{"summary":"Espasol is mainly a carb-heavy food, so it can give quick energy for daily activities. It also has some fiber (about 2.1 g per 100 g), which can help with fullness and digestion. However, it\u2019s also relatively sugar- and sodium-containing (sugar about 23.8 g; sodium about 124 mg per 100 g). It has fat (about 3.6 g) with high saturated fat (about 3.14 g), so frequent large servings may add up to less healthy fat intake. The good part: when eaten in the right portion and frequency, it can fit into a balanced day.","healthier_tips":["Keep portions small\u2014treat espasol as a snack or occasional dessert, not a main meal. For example, pair a small serving with water or unsweetened tea.","If you\u2019re having rice for your main meal, try not to add another big carb-heavy snack the same time. Choose one: either your rice serving is smaller, or your espasol portion is smaller.","Balance your day: include protein (fish, chicken, eggs, tofu) and vegetables in your 3 meals so you feel fuller and your overall nutrients are better.","Watch added sugar\u2014if you can, choose versions with less sugar or less coconut-heavy add-ins.","Since it has some saturated fat, enjoy it in moderation, especially if you have high cholesterol or heart-risk concerns."]},"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-prep-espasol?agent=true"}}}