{"data":{"name":"Squash, str","slug":"squash-str","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Squash (str), a starchy vegetable (like butternut or similar squash types). It\u2019s low in fat and provides natural sweetness from carbohydrates.","common_uses_philippines":["Kalabasa ginisa","Ginataang kalabasa","Tinolang kalabasa","Squash soup (kalabasa soup)","Adobong kalabasa","Paksiw na kalabasa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":33,"protein_g":0.4,"fat_g":0.1,"saturated_fat_g":0.01,"carbohydrates_g":7.5,"fiber_g":1.1,"sugars_g":4,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":830,"calcium_mg":29,"cholesterol_mg":0,"iron_mg":0.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":19,"polyunsaturated_fat_g":0.02,"retinol_activity_equivalent_ug":69,"total_ash_g":0.7,"unsaturated_fat_g":0.03,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.4,"vitamin_c_mg":2,"water_g":91.3},"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":"Squash helps support everyday energy because it has carbohydrates, and it also gives dietary fiber (about 1.1 g per 100 g) to help you feel full and support healthy digestion. The sugar is naturally present (about 4 g), and the sodium is very low (about 6 mg), which is good for keeping meals lighter on salt. It also has small amounts of fat (about 0.1 g) with very low saturated fat, so it\u2019s a good vegetable choice for balanced meals.","healthier_tips":["For your 3 meals + 1\u20132 snacks: add squash to meals (rice + ulam) as a vegetable side or mix into soups and stews.","Portion idea: start with 1\/2\u20131 cup cooked squash per meal, depending on your rice portion and activity.","Pair it with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to make your plate more balanced.","If you\u2019re watching carbs, keep rice portions steady and use squash as the vegetable\u2014not the main carb\u2014especially for snacks."]},"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-str?agent=true"}}}