{"data":{"name":"Water caltrop, boiled","slug":"water-caltrop-boiled","scientific_name":"Trapa natans","alternate_names":["Sungay kalabaw","nilaga\/Bullnut","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled water caltrop (singkamas na tubig) \u2014 a starchy vegetable\/tuber-like food often eaten as a side dish or added to meals.","common_uses_philippines":["Pinakbet","Sinigang (with added vegetables)","Ginisang gulay","Vegetable soup","Beefsteak with vegetable sides"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":44},"nutrition_per_100g":{"calories_kcal":226,"protein_g":9.4,"fat_g":0.1,"saturated_fat_g":0.03,"carbohydrates_g":46.8,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":54,"cholesterol_mg":0,"iron_mg":2.3,"monounsaturated_fat_g":0,"phosphorus_mg":155,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":0,"total_ash_g":1.4,"unsaturated_fat_g":0.04,"vitamin_a_ug":0,"vitamin_b1_mg":0.21,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":42.3},"serving_suggestions":[],"health_notes":{"summary":"Water caltrop is mostly carbohydrates, which can help provide energy for your daily activities. It also has very low fat and no cholesterol, which makes it lighter for the heart compared with many fatty foods. Since it\u2019s relatively high in carbs for a 100g serving, it\u2019s best to pair it with protein and fiber-rich foods (like fish, eggs, chicken, tofu, and vegetables) so your meals stay balanced and your energy is steady.","healthier_tips":["Serve a reasonable portion (for example, about 1\/2 to 1 cup cooked) especially if you also eat rice or noodles in the same meal.","Pair it with lean protein (fish, chicken, tofu, eggs) and non-starchy vegetables to improve balance.","If you\u2019re having it as a snack, keep it small and add protein (e.g., boiled water caltrop with egg or tofu) to stay full longer.","Boiling is a good choice\u2014avoid adding lots of sugar or creamy sauces."]},"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\/water-caltrop-boiled?agent=true"}}}