{"data":{"name":"Squash, summer fruit","slug":"squash-summer-fruit","scientific_name":"Cucurbita moschata","alternate_names":["Kalabasa bunga","puti\/karabasa"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Summer squash (like zucchini), a light, watery vegetable usually eaten cooked or lightly saut\u00e9ed. Per 100g, it\u2019s low in calories and provides some fiber and natural sweetness.","common_uses_philippines":["Ginataang kalabasa","Pinakbet","Adobong kalabasa","Tortang kalabasa","Paksiw na kalabasa","Ginisang kalabasa with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":82},"nutrition_per_100g":{"calories_kcal":21,"protein_g":0.6,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":4.3,"fiber_g":0.8,"sugars_g":3,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"calcium_mg":17,"cholesterol_mg":0,"iron_mg":0,"monounsaturated_fat_g":0.02,"phosphorus_mg":11,"polyunsaturated_fat_g":0.1,"total_ash_g":0.3,"unsaturated_fat_g":0.12,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.3,"vitamin_c_mg":12,"water_g":94.6},"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":"Summer squash helps you feel full without piling on calories because it\u2019s low in fat and low in sodium. The dietary fiber supports regular digestion, and the carbohydrates come with some sugar\u2014so it can fit well in meals when you balance it with protein and healthy fats. It also has a small amount of saturated fat, but overall it\u2019s a gentle choice for everyday eating.","healthier_tips":["For your 3 meals + 1\u20132 snacks a day, use squash as your extra vegetable at lunch or dinner. Try:","Cook with minimal oil (use 1\u20132 teaspoons for a serving) and add garlic, onion, herbs, or calamansi.","Pair with lean protein (fish, chicken, tofu, eggs) and a sensible serving of rice or other carbs.","If you\u2019re having it as a snack, combine with protein (e.g., squash with eggs or tofu) to stay satisfied.","Keep sauces and toppings (like creamy or salty ones) in check to avoid extra sodium."]},"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-summer-fruit?agent=true"}}}