{"data":{"name":"Taro lvs, boiled","slug":"taro-lvs-boiled","scientific_name":"Colocasia esculenta","alternate_names":["Gabi dahon","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled taro leaves (taro lvs). It\u2019s a leafy vegetable cooked by boiling, usually eaten as a side dish with rice or mixed with other ingredients.","common_uses_philippines":["Laing","Pinakbet","Ginisang dahon ng gabi","Sinigang na gulay (with leafy greens)","Dinengdeng"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":48,"protein_g":1.4,"fat_g":0.4,"saturated_fat_g":0.08,"carbohydrates_g":9.7,"fiber_g":3.1,"sugars_g":2.5,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":4000,"calcium_mg":72,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.03,"phosphorus_mg":28,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":333,"total_ash_g":0.5,"unsaturated_fat_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.4,"vitamin_c_mg":21,"water_g":88},"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":"Taro leaves are a good fiber-rich vegetable (about 3.1 g fiber per 100 g). Fiber helps support regular digestion and can help you feel fuller between meals. They also provide carbohydrates (about 9.7 g) but relatively low calories (about 48 kcal), making them a helpful choice for building balanced meals. Plus, they\u2019re low in fat and sodium (about 7 mg per 100 g), which is great when you\u2019re aiming for lighter, everyday meals. If cooked with salty ingredients (like lots of bagoong or extra salt), sodium can go up\u2014so keep the seasoning measured.","healthier_tips":["Pair 1\u20132 servings of taro leaves with your usual rice and a protein (fish, chicken, tofu, or eggs) for a more complete meal.","For snacks, you can enjoy a small portion of boiled taro leaves with a protein dip (like low-sodium bagoong or yogurt-based sauce) instead of salty crackers.","When cooking, go easy on salty toppings (bagoong, patis, seasoning cubes). Add flavor with garlic, ginger, or calamansi.","Try portioning: aim for about 1\/2 to 1 cup cooked greens per meal, depending on your appetite and the rest of your plate."]},"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\/taro-lvs-boiled?agent=true"}}}