{"data":{"name":"Squash fruit, boiled","slug":"squash-fruit-boiled","scientific_name":"Cucurbita maxima","alternate_names":["Kalabasa bunga","nilaga\/karabasa"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled squash fruit (like kalabasa), cooked as a vegetable. It\u2019s low in fat and fairly filling because of its fiber and water content.","common_uses_philippines":["Ginataang kalabasa","Kalabasa at sitaw (saut\u00e9ed\/boiled)","Tinolang kalabasa","Pinakbet (with kalabasa)","Laing (taro with coconut","choose smaller portions)","Sinigang na kalabasa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":47,"protein_g":0.4,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":10.8,"fiber_g":1.1,"sugars_g":3.4,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":410,"calcium_mg":38,"cholesterol_mg":0,"food_type_g":1,"iron_mg":0.3,"monounsaturated_fat_g":0.02,"phosphorus_mg":20,"polyunsaturated_fat_g":0.08,"retinol_activity_equivalent_ug":34,"total_ash_g":0.4,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.5,"vitamin_c_mg":8,"water_g":88.2},"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":"Squash provides dietary fiber (about 1.1 g per 100 g) which helps support regular digestion and can help you feel full between meals. It also has low sodium (about 5 mg) and very low fat, making it a good everyday side for your 3 meals plus 1\u20132 snacks. The natural sugar (about 3.4 g) is normal for fruit\/vegetable foods\u2014pairing squash with protein (fish, chicken, eggs, tofu) and healthy carbs (brown rice, kamote, whole grains) helps keep your meals balanced. Since it has some carbohydrates (about 10.8 g), it\u2019s best to serve it as part of a plate, not as the only food.","healthier_tips":["For a balanced plate, aim for 1\/2 cup to 1 cup boiled squash with each main meal. Add lean protein (fish, chicken, tofu, eggs) and include a smart carb portion (rice\/whole grains) based on your activity. Keep it simple: boil or steam, and limit salty toppings (like too much bagoong or processed sauces). If you\u2019re having squash as a snack, pair it with protein (e.g., squash + egg or tofu) to stay satisfied longer."]},"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-fruit-boiled?agent=true"}}}