{"data":{"name":"Seaweed, pokpoklo","slug":"seaweed-pokpoklo","scientific_name":"Codium intricatum Okamura","alternate_names":["Pokpoklo"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Seaweed (pokpoklo) \u2014 a type of sea vegetable eaten as a side dish or topping. It\u2019s usually low in calories and can be served with rice, viands, or as part of soups and salads.","common_uses_philippines":["Pokpoklo salad","seaweed with vinegar and garlic","seaweed soup","seaweed side dish with grilled fish","seaweed in rice toppings"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":14,"protein_g":1.2,"fat_g":0.2,"saturated_fat_g":null,"carbohydrates_g":1.8,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":170,"calcium_mg":62,"cholesterol_mg":0,"iron_mg":2.1,"phosphorus_mg":8,"retinol_activity_equivalent_ug":14,"total_ash_g":3.9,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":92.9},"serving_suggestions":[],"health_notes":{"summary":"Pokpoklo is light on calories (about 14 kcal per 100 g) and has very little fat and cholesterol, so it can help you build meals without adding too much energy. It also provides some carbohydrates (about 1.8 g per 100 g), which can support your daily energy needs. Since it\u2019s a sea vegetable, it\u2019s also commonly used as a flavorful \u201cveg\u201d option\u2014just watch how it\u2019s prepared (especially if it\u2019s mixed with salty sauces).","healthier_tips":["Use it as your extra vegetable for lunch or dinner to balance your plate.","If it\u2019s seasoned with bagoong, soy sauce, or salty dressing, start with a smaller portion and add more only if needed.","Pair with a complete meal: rice + ulam + pokpoklo, and include a protein (fish, chicken, tofu, or eggs) for better fullness.","For snacks, you can have a small serving of pokpoklo with a protein-rich food (like boiled egg or tofu) instead of only salty sides."]},"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-pokpoklo?agent=true"}}}