{"data":{"name":"Soybean cheese, hard curd","slug":"soybean-cheese-hard-curd","scientific_name":"N\/A","alternate_names":["Tokwa"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Soybean cheese, hard curd (tofu-based\/soy cheese). It\u2019s a protein-rich, firm cheese made from soybeans, usually eaten in small portions as a filling ingredient in meals.","common_uses_philippines":["Tokwa\u2019t baboy","Tofu sisig","Ginataang gulay with tofu","Tofu stir-fry (with vegetables)","Lumpiang togue with tofu"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":123,"protein_g":12.9,"fat_g":7,"saturated_fat_g":0.66,"carbohydrates_g":2,"fiber_g":0.5,"sugars_g":0.8,"sodium_mg":114,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":152,"cholesterol_mg":0,"iron_mg":1.7,"monounsaturated_fat_g":1.21,"phosphorus_mg":119,"polyunsaturated_fat_g":3.5,"retinol_activity_equivalent_ug":0,"total_ash_g":1.1,"unsaturated_fat_g":4.71,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":77},"serving_suggestions":[{"label":"1 piece","weight_g":70,"volume_ml":null}],"health_notes":{"summary":"Why it helps: Per 100g, it provides protein (supports muscle and keeps you full), plus fiber (helps digestion and steady energy). It also has low carbs for a cheese-like food, which can fit well with balanced meals. What to watch: It has 7g total fat, including 0.66g saturated fat, and 114mg sodium per 100g. If you eat it often or in big servings, sodium and saturated fat can add up\u2014so it\u2019s best to pair it with high-fiber veggies and keep portions reasonable.","healthier_tips":["Use it as a protein add-on: aim for about 1\u20132 small slices or a modest serving per meal, then fill the plate with vegetables and carbs you can measure (rice, kamote, or bread).","Balance your plate: combine with leafy greens, tomatoes, or mixed vegetables to boost fiber and micronutrients.","Watch the sodium: if the cheese is salty, choose less salty sauces (or use less soy sauce\/seasoning) when cooking.","For snacks, pair a small portion with fruit or unsweetened yogurt\/drink instead of sweetened drinks."]},"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\/soybean-cheese-hard-curd?agent=true"}}}