{"data":{"name":"Sorghum, boiled","slug":"sorghum-boiled","scientific_name":"Sorghum bicolor","alternate_names":["Batad\/Batag","butil","nilaga"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Boiled sorghum (a type of grain). It\u2019s mainly a carbohydrate food, similar to rice or oats, but with a bit more fiber.","common_uses_philippines":["Sinigang with sorghum (substitute for rice)","Lugaw\/porridge made with sorghum","Sorghum-based champorado (less sugar)","Boiled sorghum with fish or egg","Sorghum \u201carroz caldo\u201d style"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":150,"protein_g":3.5,"fat_g":1,"saturated_fat_g":0.18,"carbohydrates_g":31.7,"fiber_g":2.8,"sugars_g":1.1,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":4,"calcium_mg":15,"cholesterol_mg":0,"iron_mg":2.1,"monounsaturated_fat_g":0.33,"phosphorus_mg":71,"polyunsaturated_fat_g":0.45,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.78,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.03,"vitamin_b3_mg":1.8,"vitamin_c_mg":0,"water_g":63.2},"serving_suggestions":[],"health_notes":{"summary":"Sorghum provides steady energy for your day (carbs), and its dietary fiber (about 2.8 g per 100 g) can help you feel full and support healthy digestion. It also has low sugar (about 1.1 g) and very little fat (about 1 g, with some saturated fat). Sodium is relatively low (about 1 mg per 100 g), which is good for everyday meals. If you\u2019re watching your blood sugar or portion size, remember that it\u2019s still a carb\u2014pair it with protein and vegetables so your meals stay balanced.","healthier_tips":["For your 3 full meals + 1\u20132 snacks a day, use sorghum as your main carb for one meal, not all meals.","Build a balanced plate: 1\/2 plate vegetables, 1\/4 protein (fish, chicken, tofu, eggs, beans), and 1\/4 sorghum.","Choose add-ons wisely: go for lean protein and healthy sauces (less salty, not too oily).","If you\u2019re having it as a snack, keep the portion small (about 1\/2 cup cooked) and pair with fruit or yogurt\/boiled egg.","To get more fiber benefits, avoid overcooking until it becomes too soft and watery."]},"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\/sorghum-boiled?agent=true"}}}