{"data":{"name":"Rice, well-milled","slug":"rice-well-milled","scientific_name":"Oryza sativa","alternate_names":["Bigas","maputi"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Well-milled rice (plain rice). It\u2019s a starchy carbohydrate food that provides most of its energy from carbohydrates.","common_uses_philippines":["Sinigang with rice","Adobo with rice","Garlic fried rice","Arroz caldo","Chicken tinola with rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":356,"protein_g":7.4,"fat_g":0.5,"saturated_fat_g":0.14,"carbohydrates_g":80.4,"fiber_g":1.3,"sugars_g":0.1,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":27,"cholesterol_mg":0,"iron_mg":1,"monounsaturated_fat_g":0.16,"phosphorus_mg":155,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.29,"vitamin_a_ug":0,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.05,"vitamin_b3_from_tryptophan_mg":0.4,"vitamin_b3_mg":2.8,"vitamin_c_mg":0,"water_g":11.1},"serving_suggestions":[],"health_notes":{"summary":"Rice helps fuel your day and supports energy for work, school, and daily activities. With well-milled rice, fiber is relatively low (about 1.3 g per 100 g), so it may digest faster than brown or less-milled rice\u2014this can affect how full you feel after meals. It\u2019s also low in fat and cholesterol, and sodium is very low, which is good. To balance meals, pair rice with protein (fish, chicken, eggs, tofu) and vegetables to improve fullness and overall nutrient intake. Since rice is mainly carbohydrates, keeping the right portion helps manage blood sugar levels, especially if you eat rice at every meal.","healthier_tips":["Use the \u201c1\/2 plate veggies + 1\/4 protein + 1\/4 rice\u201d guide when you can.","Choose mixed meals: add ulam like vegetables and a viand with protein (e.g., fish, chicken, tofu) to slow down digestion and improve satiety.","If you eat rice 3 times a day, consider smaller servings and add more non-starchy veggies to your ulam.","For snacks, don\u2019t rely on rice-based snacks daily\u2014choose fruit, yogurt, nuts (small portions), or boiled eggs instead.","If available, try half rice, half brown\/less-milled rice sometimes to increase fiber."]},"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-well-milled?agent=true"}}}