{"data":{"name":"Squash flower","slug":"squash-flower","scientific_name":"Cucurbita maxima","alternate_names":["Kalabasa bulaklak"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Squash flower (the edible blossoms of squash). It\u2019s usually cooked as a vegetable, often saut\u00e9ed or added to soups and stews.","common_uses_philippines":["Squash flower saut\u00e9ed with garlic","Ginataang kalabasa flowers","Tinolang kalabasa flowers","Pancit with squash flowers","Vegetable soup with kalabasa flowers"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":63},"nutrition_per_100g":{"calories_kcal":33,"protein_g":1.9,"fat_g":0.5,"saturated_fat_g":0.26,"carbohydrates_g":5.2,"fiber_g":null,"sugars_g":2.8,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":685,"calcium_mg":82,"cholesterol_mg":0,"iron_mg":2.7,"monounsaturated_fat_g":0.06,"phosphorus_mg":50,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":57,"total_ash_g":2,"unsaturated_fat_g":0.09,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.1,"vitamin_b3_mg":1,"vitamin_c_mg":27,"water_g":90.4},"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 flower is a light, veggie-based option\u2014low in calories (about 33 kcal per 100 g) and low in sodium (around 5 mg). It provides some carbohydrates (about 5.2 g) and natural sugars (about 2.8 g), plus small amounts of fat (about 0.5 g, with some saturated fat). Since it\u2019s mostly used as a vegetable side, it helps you build balanced meals with more volume and nutrients without adding too many calories.","healthier_tips":["Pair it with a complete meal: add it to your rice + ulam setup, or mix into soups with lean protein (fish, chicken, tofu) for better balance.","Use healthier cooking methods: saut\u00e9 with a small amount of oil or cook with broth instead of deep-frying.","Watch the salt: since it\u2019s naturally low in sodium, go easy on bagoong, patis, or extra seasoning so your overall meal stays friendly for your blood pressure.","Portion guide for daily eating: include about 1\u20132 servings of vegetables per meal (a serving is roughly a cup cooked, depending on your usual portion)."]},"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?agent=true"}}}