{"data":{"name":"Sponge gourd lvs, boiled","slug":"sponge-gourd-lvs-boiled","scientific_name":"Luffa cyclindrica","alternate_names":["Patola dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled sponge gourd leaves (often called \u201ckalabasa leaves\u201d or \u201cdahon ng kalabasa\u201d)\u2014soft, cooked leafy greens.","common_uses_philippines":["Ginataang kalabasa leaves","Dinengdeng (with leafy greens)","Chopsuey with vegetables","Pinakbet (with leafy greens)","Saut\u00e9ed kalabasa leaves with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":14,"protein_g":1.4,"fat_g":0.1,"saturated_fat_g":null,"carbohydrates_g":1.8,"fiber_g":null,"sugars_g":null,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":435,"calcium_mg":29,"cholesterol_mg":0,"iron_mg":0.7,"phosphorus_mg":46,"retinol_activity_equivalent_ug":36,"total_ash_g":0.7,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.12,"vitamin_b3_mg":0.3,"vitamin_c_mg":2,"water_g":96},"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 greens are low in calories and light on fat, so they fit well alongside rice and viands in your daily meals. They also add small amounts of carbohydrates and very little sodium, which helps you build meals that feel filling without piling on extra calories. Since they\u2019re mostly plant-based, they\u2019re a good way to increase your daily veggie intake for better overall balance in your 3 meals plus 1\u20132 snacks routine.","healthier_tips":["Pair with a main viand (fish, chicken, tofu) and a measured serving of rice or other carbs.","Use minimal added salt; flavor with garlic, onion, ginger, and a little bagoong or patis only if you\u2019re watching sodium.","For a filling plate: aim for 1\u20132 cups of cooked greens per meal (adjust to your appetite and activity).","If you\u2019re adding egg or shrimp, keep the portion small and let the greens stay the star."]},"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-lvs-boiled?agent=true"}}}