{"data":{"name":"Swamp cabbage lvs, boiled","slug":"swamp-cabbage-lvs-boiled","scientific_name":"Ipomoea aquatica","alternate_names":["Kangkong dahon","nilaga\/Water spinach lvs","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled swamp cabbage (kangkong), a leafy vegetable cooked until tender.","common_uses_philippines":["Kangkong with garlic","Ginataang kangkong","Kangkong salad","Pinakbet (with kangkong)","Sinigang with kangkong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":28,"protein_g":1.5,"fat_g":0.4,"saturated_fat_g":0.09,"carbohydrates_g":4.7,"fiber_g":2.6,"sugars_g":0.4,"sodium_mg":78,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1550,"calcium_mg":51,"cholesterol_mg":0,"food_type_g":1,"iron_mg":1.3,"monounsaturated_fat_g":0.02,"phosphorus_mg":25,"polyunsaturated_fat_g":0.16,"retinol_activity_equivalent_ug":129,"total_ash_g":0.5,"unsaturated_fat_g":0.18,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.6,"vitamin_c_mg":10,"water_g":92.9},"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 cabbage is a low-calorie veggie (about 28 kcal per 100g) and helps you feel full without piling on calories. It provides dietary fiber (2.6g) which supports regular digestion, and it has small carbs and sugar (4.7g carbs; 0.4g sugar) that fit well into balanced meals. It also has a bit of healthy fats (0.4g total fat) and low sodium (78mg), especially when boiled with minimal added salt.","healthier_tips":["For your 3 meals + 1\u20132 snacks day, use this as your viable veggie side: aim for about 1\u20132 cups per meal (adjust to your appetite).","Keep it lighter by using less salt and go for flavor with garlic, onion, vinegar, calamansi, or herbs.","If you\u2019re adding bagoong, patis, or soy sauce, use a small amount\u2014these can raise sodium quickly.","Pair with a balanced plate: rice or root crop (moderate), protein (fish, chicken, tofu, eggs), and this veggie to round out 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\/swamp-cabbage-lvs-boiled?agent=true"}}}