{"data":{"name":"Water chestnut","slug":"water-chestnut","scientific_name":"Eleocharis dulcis","alternate_names":["Apulid lamang-ugat"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Water chestnut is a crunchy, starchy vegetable (often used in salads, stir-fries, and desserts). In a 100g serving, it provides carbohydrates and some fiber, with very little fat.","common_uses_philippines":["Ginataang halo-halo","Fresh fruit and vegetable salad","Stir-fried water chestnut with vegetables","Lumpia (with mixed veggie filling)","Sweet water chestnut dessert"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":63},"nutrition_per_100g":{"calories_kcal":176,"protein_g":2.3,"fat_g":0.7,"saturated_fat_g":0.17,"carbohydrates_g":40.3,"fiber_g":5,"sugars_g":8,"sodium_mg":84,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":8,"calcium_mg":17,"cholesterol_mg":0,"iron_mg":0.7,"monounsaturated_fat_g":0.01,"phosphorus_mg":96,"polyunsaturated_fat_g":0.28,"retinol_activity_equivalent_ug":1,"total_ash_g":1,"unsaturated_fat_g":0.29,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.03,"vitamin_b3_from_tryptophan_mg":0.5,"vitamin_b3_mg":1.4,"vitamin_c_mg":8,"water_g":55.8},"serving_suggestions":[],"health_notes":{"summary":"Water chestnut can help your meals feel more filling because it has dietary fiber (5g), which supports regular digestion. It also has some natural sugars (8g) and carbohydrates (40.3g), so it\u2019s best treated as a carb-containing veggie\u2014especially if you\u2019re also eating rice, noodles, or bread in the same meal. Sodium is relatively low (84mg), but if it\u2019s canned or mixed with sauces, sodium can go up.","healthier_tips":["For balance in your 3 meals + 1\u20132 snacks a day:","Use water chestnut as part of your vegetable side or add it to ulam\/stir-fry, not as the main carb if you already have rice.","Pair it with lean protein (fish, chicken, tofu) and extra non-starchy veggies to make the meal more balanced.","If using canned water chestnut, rinse well to reduce added sodium.","Watch portion size: a small serving (about a cup or less, depending on your dish) is usually enough when you\u2019re also eating rice."]},"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?agent=true"}}}