{"data":{"name":"Squash fruit","slug":"squash-fruit","scientific_name":"Cucurbita maxima","alternate_names":["Kalabasa bunga\/karabasa"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Squash fruit (like kalabasa). It\u2019s a starchy vegetable\/fruit used in many Filipino meals, usually cooked (boiled, saut\u00e9ed, or in soups).","common_uses_philippines":["Ginataang kalabasa","Kalabasa at sitaw with bagoong","Pinakbet (with kalabasa)","Squash soup","Nilagang kalabasa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":77},"nutrition_per_100g":{"calories_kcal":68,"protein_g":1.2,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":15.3,"fiber_g":1.6,"sugars_g":5.1,"sodium_mg":8,"potassium_mg":336},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":760,"calcium_mg":17,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.6,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.03,"linolenic_acid_g":0.05,"monounsaturated_fat_g":0.01,"myristic_acid_g":0,"oleic_acid_g":0.01,"palmitic_acid_g":0.04,"phosphorus_mg":62,"polyunsaturated_fat_g":0.08,"retinol_activity_equivalent_ug":63,"stearic_acid_g":0,"total_ash_g":0.8,"unsaturated_fat_g":0.09,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.08,"vitamin_b3_mg":1.2,"vitamin_c_mg":3,"water_g":82.5,"zinc_mg":0},"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 is a good everyday choice because it provides carbohydrates for energy (15.3g per 100g) and dietary fiber (1.6g), which can help you feel full and support healthy digestion. It also has low fat (0.2g) and very low sodium (8mg), so it fits well in balanced meals. It has some natural sugar (5.1g), so pairing it with protein and healthy fats (like fish, chicken, eggs, or beans) helps make your meal more satisfying and steady.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, use squash as your vegetable side or part of your main viand\u2014aim for about 1\/2 to 1 cup cooked depending on your appetite and activity.","Choose cooking methods like boiling, steaming, saut\u00e9ing with minimal oil, or adding it to soup.","Pair it with protein (fish, chicken, tofu, eggs, beans) and add a bit of healthy fat (like nuts or a small amount of olive\/coconut oil) for better balance.","If you\u2019re watching blood sugar, keep portions consistent and avoid making squash the only component of your meal."]},"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?agent=true"}}}