{"data":{"name":"Sponge gourd fruit, boiled","slug":"sponge-gourd-fruit-boiled","scientific_name":"Luffa cyclindrica","alternate_names":["Patola bunga","nilaga\/kabatiti"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled sponge gourd (ampalaya? actually \u201ckalabasa ng sponge gourd\u201d \/ patola-like fruit), a light, watery vegetable dish. It\u2019s low in calories and usually eaten as a side with rice and ulam.","common_uses_philippines":["Ginataang kalabasa\/sponge gourd","Pinakbet (with sponge gourd)","Sinigang with sponge gourd","Chopsuey with mixed vegetables","Vegetable soup with sponge gourd"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":16,"protein_g":0.4,"fat_g":0.4,"saturated_fat_g":0.03,"carbohydrates_g":2.7,"fiber_g":0.3,"sugars_g":2.1,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":30,"calcium_mg":25,"cholesterol_mg":0,"iron_mg":0.9,"monounsaturated_fat_g":0.07,"phosphorus_mg":23,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":3,"total_ash_g":0.3,"unsaturated_fat_g":0.24,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.2,"vitamin_c_mg":5,"water_g":96.2},"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":"Sponge gourd is a low-calorie vegetable (about 16 kcal per 100 g), so it helps you add volume to meals without piling on calories. It also provides dietary fiber (0.3 g) and sugar (2.1 g) naturally found in the vegetable\u2014fiber supports easier digestion and helps you feel full, while the sugar is not the same as added sugar. It\u2019s also very low in fat (0.4 g) and sodium (6 mg), which is helpful for keeping meals lighter and heart-friendly.","healthier_tips":["Pair it with a protein ulam (fish, chicken, tofu, or eggs) and a sensible rice portion for balanced meals.","For snacks, you can include a small serving of boiled sponge gourd or add it to veggie-based sides instead of heavier snacks.","Go easy on salty ingredients (like bagoong, patis, or extra seasoning) since the vegetable itself is already low in sodium.","Try cooking methods like boiling or steaming; if you saut\u00e9, use minimal oil."]},"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\/sponge-gourd-fruit-boiled?agent=true"}}}