{"data":{"name":"Santol","slug":"santol","scientific_name":"Sandoricum koetjape","alternate_names":["Cotton fruit"],"category":{"name":"Fruits","slug":"fruits"},"description":"Santol (Sandol) is a tropical fruit with a sweet-sour taste. For every 100g, it has about 67 kcal, 13.8g carbohydrates (mostly natural sugar), and a small amount of fiber (about 0.2g). It\u2019s also low in fat (1g) and very low in sodium (3mg).","common_uses_philippines":["Santol with bagoong","Sinigang (with fruit\/tamarind flavor)","Fruit salad","Fresh fruit platter","Ginataan-style fruit dessert"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":59},"nutrition_per_100g":{"calories_kcal":67,"protein_g":0.7,"fat_g":1,"saturated_fat_g":null,"carbohydrates_g":13.8,"fiber_g":0.2,"sugars_g":13,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":3,"calcium_mg":12,"cholesterol_mg":0,"iron_mg":1.2,"phosphorus_mg":21,"retinol_activity_equivalent_ug":0,"total_ash_g":0.7,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.9,"vitamin_c_mg":13,"water_g":83.8},"serving_suggestions":[{"label":"1 piece","weight_g":65,"volume_ml":null}],"health_notes":{"summary":"Santol can fit well as a fruit snack because it\u2019s relatively light in calories and naturally low in sodium, which helps keep meals balanced. The natural sugars (about 13g per 100g) give quick energy, so it\u2019s best to pair fruit with a meal or snack plan rather than overdoing portions. Its fiber is present but small, so for better fullness and digestion, combine it with other fiber-rich foods (like oats, whole grains, or nuts) during your snack time.","healthier_tips":["Use santol as your snack (1 small bowl\/serving) between meals\u2014great for your 3 full meals plus 1\u20132 snacks a day routine.","If you\u2019re watching sugar intake, keep the portion reasonable since it has natural sugar (about 13g per 100g).","For better satiety, pair it with protein or healthy fats like plain yogurt, a handful of nuts, or milk (if tolerated).","Choose fresh or properly prepared santol; avoid adding lots of sugar or condensed milk."]},"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\/santol?agent=true"}}}