{"data":{"name":"Softdrink, cola","slug":"softdrink-cola","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Beverages","slug":"beverages"},"description":"Softdrink (cola) \u2014 a sweet, carbonated drink. Per 100 g, it has about 41 kcal and 9.4 g sugar, with 0 g fiber and very low fat and cholesterol.","common_uses_philippines":["Adobo","Sinigang","Kare-kare","Lechon Kawali","Pancit Canton"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":41,"protein_g":0,"fat_g":0.1,"saturated_fat_g":null,"carbohydrates_g":9.9,"fiber_g":0,"sugars_g":9.4,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":0,"cholesterol_mg":0,"iron_mg":0,"phosphorus_mg":12,"retinol_activity_equivalent_ug":0,"total_ash_g":0,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0,"vitamin_b3_mg":0,"vitamin_c_mg":0,"water_g":90},"serving_suggestions":[],"health_notes":{"summary":"Cola mainly adds added sugar and calories without much filling nutrition (no fiber). Too much sugary drinks can make it harder to balance your daily intake, especially if you\u2019re having 3 full meals plus 1\u20132 snacks a day. It\u2019s also easy to overdrink because it\u2019s liquid, so the sugar adds up quickly. The good part: if you\u2019re keeping it occasional, it can fit into a balanced diet without taking over your plate.","healthier_tips":["Use cola as an occasional drink, not a daily habit.","When you want something sweet, try smaller portions (e.g., a small can or a few sips) and pair it with food that has fiber and protein (like rice + ulam, or yogurt + fruit).","For snacks, choose better options more often: water, unsweetened tea, milk, or fruit.","If you\u2019re craving soda, start by mixing (less cola + more water\/ice) or gradually reducing frequency."]},"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\/softdrink-cola?agent=true"}}}