{"data":{"name":"Slender\/Spineless amaranth lvs, boiled","slug":"slenderspineless-amaranth-lvs-boiled","scientific_name":"Amaranthus viridis","alternate_names":["Kulitis dahon","nilaga\/kalkalunay"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled slender\/spineless amaranth leaves (gulay amaranth).","common_uses_philippines":["Pinakbet","Dinengdeng","Ginisang amaranth (saut\u00e9ed amaranth)","Sinigang with greens","Laing (use amaranth as a lighter greens option)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":34,"protein_g":3.3,"fat_g":0.4,"saturated_fat_g":0.11,"carbohydrates_g":4.4,"fiber_g":3.2,"sugars_g":0.2,"sodium_mg":8,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5000,"calcium_mg":314,"cholesterol_mg":0,"iron_mg":8.3,"monounsaturated_fat_g":0.09,"phosphorus_mg":62,"polyunsaturated_fat_g":0.18,"retinol_activity_equivalent_ug":417,"total_ash_g":1.9,"unsaturated_fat_g":0.27,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.19,"vitamin_b3_mg":1.3,"vitamin_c_mg":64,"water_g":90},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"This is a nutrient-rich leafy vegetable that\u2019s low in calories (about 34 kcal per 100g) and low in fat (0.4g). It helps support digestion because it has 3.2g fiber per 100g. The leaves also provide small amounts of carbohydrates and natural sugars (4.4g carbs, 0.2g sugar), plus very low sodium (8mg), which is helpful for keeping meals lighter. Since it\u2019s boiled, it\u2019s also easy to add to daily meals without adding much oil or salt.","healthier_tips":["Pair it with a balanced plate: 1\/2 gulay (like amaranth), 1\/4 rice or starchy food, and 1\/4 ulam (fish, chicken, tofu, or lean meat).","For snacks, you can have a small portion of boiled amaranth with a protein (e.g., egg or tofu) instead of extra rice.","Keep the cooking simple: use minimal oil and season lightly to maintain its low-sodium advantage.","If you\u2019re watching fiber intake due to sensitive digestion, start with a smaller serving and increase gradually."]},"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\/slenderspineless-amaranth-lvs-boiled?agent=true"}}}