{"data":{"name":"Spiny pigweed\/Thorny amaranth lvs","slug":"spiny-pigweedthorny-amaranth-lvs","scientific_name":"Amaranthus spinosus","alternate_names":["Uray dahon\/kalkalunay"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Spiny pigweed\/Thorny amaranth leaves (often eaten like other leafy greens). It\u2019s a vegetable dish ingredient, usually cooked (e.g., saut\u00e9ed with garlic or mixed into soups).","common_uses_philippines":["Tinolang gulay","Ginataang gulay (light coconut milk)","Adobong kangkong\/amaranth leaves","Paksiw na gulay","Sinigang na gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":17},"nutrition_per_100g":{"calories_kcal":63,"protein_g":5.5,"fat_g":0.9,"saturated_fat_g":0.25,"carbohydrates_g":8.2,"fiber_g":5.7,"sugars_g":2.3,"sodium_mg":13,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":9420,"calcium_mg":888,"cholesterol_mg":0,"iron_mg":8.8,"monounsaturated_fat_g":0.21,"phosphorus_mg":88,"polyunsaturated_fat_g":0.4,"retinol_activity_equivalent_ug":785,"total_ash_g":3,"unsaturated_fat_g":0.61,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.3,"vitamin_b3_mg":1.6,"vitamin_c_mg":53,"water_g":82.4},"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":"These amaranth leaves are a good source of fiber (5.7g per 100g), which helps keep you full and supports healthy digestion. They also provide carbohydrates in a smaller, more vegetable-like amount, with some natural sugar (2.3g). The sodium is low (13mg), which is helpful for everyday meals. Plus, the leaves have a bit of fat (0.9g) and some saturated fat (0.25g), but the overall amount is small\u2014so they fit well as part of balanced meals.","healthier_tips":["Pair with a balanced plate: add 1 palm of rice or starchy food (if you eat rice), plus protein (fish, chicken, tofu, eggs), and then the amaranth as your vegetable portion.","For cooking, use less oil and flavor with garlic, onion, and herbs; keep salty sauces (like patis\/soy) light since sodium can add up quickly.","Since you already have 3 full meals and 1\u20132 snacks, aim to include leafy greens like this at least 3\u20134 times a week\u2014for variety, rotate with other vegetables.","If you\u2019re watching carbs, this is a good choice because it\u2019s not a starchy vegetable and is high in fiber."]},"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\/spiny-pigweedthorny-amaranth-lvs?agent=true"}}}