{"data":{"name":"Water chestnut, boiled","slug":"water-chestnut-boiled","scientific_name":"Eleocharis dulcis","alternate_names":["Apulid lamang-ugat","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled water chestnut (singkamas\/\u201cwater chestnut\u201d style), a starchy vegetable\/plant food often used in soups, salads, or as a crunchy add-on.","common_uses_philippines":["Ginataang halo-halo","Fruit salad with nata de coco","Mixed vegetable soup","Pancit with vegetables","Lumpia with vegetable filling"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":60},"nutrition_per_100g":{"calories_kcal":246,"protein_g":2.7,"fat_g":0.1,"saturated_fat_g":0.03,"carbohydrates_g":58.6,"fiber_g":null,"sugars_g":null,"sodium_mg":null,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":41,"cholesterol_mg":0,"iron_mg":1.8,"monounsaturated_fat_g":0,"phosphorus_mg":121,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":0,"total_ash_g":0.8,"unsaturated_fat_g":0.04,"vitamin_a_ug":0,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.6,"vitamin_c_mg":9,"water_g":37.8},"serving_suggestions":[],"health_notes":{"summary":"It\u2019s low in fat (almost no total fat and no cholesterol), which makes it a lighter choice for meals. It also provides carbohydrates for energy. Since the carbs are relatively high for a vegetable, it\u2019s best to pair it with protein (fish, chicken, tofu, eggs) and fiber-rich sides (vegetables) so your plate stays balanced and filling.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), use boiled water chestnut as a side or add-on rather than the main bulk of your plate. Aim for about 1\/2 to 1 cup per serving, then pair with lean protein and non-starchy vegetables. If you\u2019re having it as a snack, keep the portion smaller and combine with protein (e.g., yogurt, boiled egg, or tofu) to stay satisfied longer."]},"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-chestnut-boiled?agent=true"}}}