{"data":{"name":"Sponge gourd lvs","slug":"sponge-gourd-lvs","scientific_name":"Luffa cyclindrica","alternate_names":["Patola dahon"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Sponge gourd leaves (often cooked like a leafy vegetable, similar to other \u201cgulay\u201d dishes).","common_uses_philippines":["Ginisang kalabasa (sponge gourd) with leaves","Pinakbet with kalabasa leaves","Tinola with leafy greens","Saut\u00e9ed gulay (ginisang dahon ng kalabasa)","Vegetable soup with leafy greens"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":48},"nutrition_per_100g":{"calories_kcal":37,"protein_g":4,"fat_g":0.6,"saturated_fat_g":null,"carbohydrates_g":3.9,"fiber_g":null,"sugars_g":null,"sodium_mg":16,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1320,"calcium_mg":74,"cholesterol_mg":0,"iron_mg":2.8,"phosphorus_mg":110,"retinol_activity_equivalent_ug":110,"total_ash_g":2.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.32,"vitamin_b2_mg":0.24,"vitamin_b3_mg":0.8,"vitamin_c_mg":12,"water_g":89.3},"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":"With about 37 kcal per 100g, sponge gourd leaves are a light, filling addition to your meals. They\u2019re low in fat and cholesterol, and they provide some carbohydrates for energy. They\u2019re also a good choice for everyday eating because they help you add more fiber-rich, nutrient-packed vegetables to your plate\u2014supporting better fullness and healthier daily meal balance. Sodium is low (around 16 mg per 100g), but the total sodium can still rise depending on how much bagoong, patis, or seasoning you use.","healthier_tips":["Pair with a complete meal: add 1\u20132 bowls of cooked gulay alongside rice and a protein (fish, chicken, tofu, or beans).","For snacks, you can include a small serving of veggie-based ulam (not just rice) to improve balance.","Go easy on salty condiments (bagoong\/patis). Add flavor with garlic, onion, ginger, or herbs instead.","Try cooking methods like saut\u00e9ing, steaming, or boiling then lightly seasoning, so you keep it light."]},"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?agent=true"}}}