{"data":{"name":"Swamp amaranth lvs","slug":"swamp-amaranth-lvs","scientific_name":"Alternanthera paronychioides","alternate_names":["Lupo dahon"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Swamp amaranth leaves (a leafy green vegetable). It\u2019s usually cooked like other amaranth greens\u2014boiled, saut\u00e9ed, or added to soups.","common_uses_philippines":["Dinengdeng","Ginataang gulay (with amaranth leaves)","Pinakbet","Laing (use less coconut and more greens)","Sinigang na gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":52,"protein_g":5.1,"fat_g":0.2,"saturated_fat_g":0.06,"carbohydrates_g":7.5,"fiber_g":4.9,"sugars_g":2,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":3740,"calcium_mg":249,"cholesterol_mg":0,"iron_mg":4.3,"monounsaturated_fat_g":0.05,"phosphorus_mg":52,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":312,"total_ash_g":2.5,"unsaturated_fat_g":0.14,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.8,"vitamin_c_mg":29,"water_g":84.7},"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":"Swamp amaranth is a low-calorie veggie (about 52 kcal per 100 g) and is rich in dietary fiber (4.9 g) which helps keep you full and supports healthy digestion. It also provides carbohydrates with some natural sugar (2 g) but comes with fiber, so it\u2019s a good choice for everyday meals. Sodium is very low (12 mg), which is helpful if you\u2019re watching salt. The small amount of fat is also low, with saturated fat at 0.06 g\u2014so it fits well as a vegetable side.","healthier_tips":["For your daily pattern (3 full meals + 1\u20132 snacks), use this as a regular vegetable at lunch or dinner. Aim for about 1\u20132 cups cooked (or a generous serving with your main ulam). To keep it light:","Cook with garlic, onion, and a little oil instead of lots of bagoong\/seasoning.","If using bagoong, use a smaller amount and balance with more greens.","Pair with a protein (fish, chicken, tofu) and a sensible portion of rice or other carbs."]},"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\/swamp-amaranth-lvs?agent=true"}}}