{"data":{"name":"Sponge gourd fruit","slug":"sponge-gourd-fruit","scientific_name":"Luffa cyclindrica","alternate_names":["Patola bunga\/kabatiti"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Sponge gourd (often called ampalaya sa ibang lugar is different; this one is kalabasa\/upo-like sponge gourd), a mild, watery vegetable fruit commonly cooked as ginisa, stew, or in soups.","common_uses_philippines":["Ginataang kalabasa\/upo-like vegetable","Pinakbet (with sponge gourd as part of the mix)","Sinigang with mixed vegetables","Vegetable ginisa (saut\u00e9ed with garlic and onion)","Nilagang gulay (boiled vegetable soup)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":84},"nutrition_per_100g":{"calories_kcal":21,"protein_g":0.7,"fat_g":0.1,"saturated_fat_g":0.01,"carbohydrates_g":4.3,"fiber_g":0.4,"sugars_g":3,"sodium_mg":8,"potassium_mg":117},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":36,"calcium_mg":15,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.3,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.04,"linolenic_acid_g":0,"monounsaturated_fat_g":0.02,"myristic_acid_g":0,"oleic_acid_g":0.02,"palmitic_acid_g":0.01,"phosphorus_mg":22,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":3,"stearic_acid_g":0,"total_ash_g":0.4,"unsaturated_fat_g":0.06,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":5,"water_g":94.5,"zinc_mg":0.2},"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":"For a 100g serving, it\u2019s low in calories (~21 kcal) and has dietary fiber (0.4g) plus some sugar (3g). The fiber helps support regular digestion and a steadier feeling of fullness, which can make it easier to balance your 3 full meals + 1\u20132 snacks per day. It\u2019s also very low in fat and sodium (8mg), so it can fit well into meals without pushing your daily salt or unhealthy fats higher.","healthier_tips":["Pair it with a good protein (fish, chicken, tofu, or eggs) and a small amount of rice or other carbs for balanced meals.","For cooking, use less oil and add flavor with garlic, onion, herbs, and spices instead of extra salt.","If you\u2019re watching sugar, keep the portion of sweet sauces minimal\u2014this vegetable already has a little natural sugar.","Try it as a side or add to soup\/ulam to increase veggie volume without adding many calories."]},"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?agent=true"}}}