{"data":{"name":"Snake gourd fruit","slug":"snake-gourd-fruit","scientific_name":"Trichosanthes cucumerina var. anguina","alternate_names":["Pakupis bunga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Snake gourd fruit (often called ampalaya sa labas in some areas, but more commonly known as sigarilyas\/kalabasa-like vine vegetable depending on local naming). It\u2019s a low-calorie, watery vegetable eaten as a side dish or mixed into viands.","common_uses_philippines":["Ginataang kalabasa at snake gourd","Pinakbet with snake gourd","Ginisang snake gourd with bagoong","Sinigang with snake gourd","Tortang gulay with snake gourd"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":18,"protein_g":0.6,"fat_g":0,"saturated_fat_g":null,"carbohydrates_g":4,"fiber_g":0.3,"sugars_g":2.6,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":140,"calcium_mg":22,"cholesterol_mg":0,"iron_mg":0.3,"phosphorus_mg":15,"retinol_activity_equivalent_ug":12,"total_ash_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.3,"vitamin_c_mg":12,"water_g":95.2},"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":"For your daily meals and snacks, snake gourd is a helpful fiber-containing vegetable (about 0.3g fiber per 100g). Fiber supports easier digestion and helps you feel fuller, so it can balance heavier meals like rice and fried dishes. It\u2019s also very low in fat and cholesterol, with low sodium (about 7mg per 100g), which makes it a good option for everyday eating. It has some carbs (about 4g) and natural sugar (about 2.6g), but since it\u2019s mainly used as a vegetable portion, it fits well when you build a balanced plate.","healthier_tips":["Pair it with lean protein (fish, chicken, tofu, or eggs) and a sensible serving of rice for a complete meal.","Try cooking methods like ginisa with minimal oil, stir-fry, steam, or torta\/omelet with veggies instead of deep-frying.","For snacks, you can include a small serving as part of a vegetable side (e.g., with soup or viand) rather than relying on sugary or salty snacks.","Aim to include vegetables like this in at least 2 meals a day (lunch and dinner), and keep portions consistent with your appetite."]},"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\/snake-gourd-fruit?agent=true"}}}