{"data":{"name":"Squash flower, boiled","slug":"squash-flower-boiled","scientific_name":"Cucurbita maxima","alternate_names":["Kalabasa bulaklak","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled squash flower (edible squash blossoms). It\u2019s a light, veggie-based dish\u2014usually cooked with a little water and sometimes with garlic or onions.","common_uses_philippines":["Squash flower with garlic","Ginataang kalabasa (with squash flowers)","Pinakbet (with squash flowers)","Tortang kalabasa flowers","Adobong gulay (with squash flowers)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":19,"protein_g":0.4,"fat_g":0.1,"saturated_fat_g":0.05,"carbohydrates_g":4.1,"fiber_g":null,"sugars_g":1.5,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":220,"calcium_mg":48,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.01,"phosphorus_mg":26,"polyunsaturated_fat_g":0.01,"retinol_activity_equivalent_ug":18,"total_ash_g":0.6,"unsaturated_fat_g":0.02,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":4,"water_g":94.8},"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":"Squash flowers are low in calories (about 19 kcal per 100 g), so they fit well when you want more volume on your plate without adding too much energy. They also provide some carbohydrates (4.1 g) and natural sugars (1.5 g), plus very little fat (0.1 g) and almost no sodium (3 mg). The small amount of saturated fat and near-zero cholesterol make it a good choice for everyday meals, especially when paired with protein and other fiber-rich foods.","healthier_tips":["Serve it as part of your vegetable side in your 3 full meals (and add a small portion to snacks if you like).","Pair with lean protein (fish, chicken, tofu, eggs) and fiber-rich carbs (brown rice, kamote, or whole grains) to keep you full and balanced.","If you add seasoning, go easy on salty ingredients (like bagoong, patis, or extra salt). Use herbs, garlic, and a squeeze of calamansi for flavor.","For best texture, don\u2019t overcook\u2014boil just until tender so it stays pleasant to eat."]},"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\/squash-flower-boiled?agent=true"}}}