{"data":{"name":"Seaweed, kulot","slug":"seaweed-kulot","scientific_name":"Laurencia sp.","alternate_names":["Kulot"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Seaweed, kulot (a type of edible seaweed). It\u2019s usually eaten as a vegetable side or mixed into soups and dishes.","common_uses_philippines":["Seaweed salad","Sinigang with seaweed","Ginisang seaweed (kulot)","Miso soup with seaweed","Lugaw with seaweed"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":87},"nutrition_per_100g":{"calories_kcal":24,"protein_g":0.6,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":4.6,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":135,"calcium_mg":708,"cholesterol_mg":0,"iron_mg":6.1,"phosphorus_mg":12,"retinol_activity_equivalent_ug":11,"total_ash_g":3.8,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.1,"vitamin_c_mg":5,"water_g":90.6},"serving_suggestions":[],"health_notes":{"summary":"For a low-calorie veggie option (about 24 kcal per 100 g), kulot seaweed adds flavor and some carbohydrates for energy. It also has a small amount of fat (about 0.4 g) and no cholesterol. Seaweed is commonly used to add minerals and fiber to meals, which can help support regular digestion and make your meals more satisfying. If you\u2019re watching sodium, check the seasoning (some seaweed products are salted), especially if you eat it often.","healthier_tips":["Use kulot seaweed as part of your 3 full meals + 1\u20132 snacks day plan: pair it with rice or other carbs, plus a protein (fish, chicken, tofu, eggs) and another veggie. Start with a small serving (like a few spoonfuls or a small side) and adjust based on your meal size. If it\u2019s pre-seasoned or packaged, choose lower-sodium versions when available, and balance it with fresh, unsalted foods in the same meal."]},"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\/seaweed-kulot?agent=true"}}}