{"data":{"name":"Watercress","slug":"watercress","scientific_name":"Nasturtium officinale","alternate_names":["Tonghoy"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Watercress (a leafy, peppery green). It\u2019s a non-starchy vegetable usually eaten fresh in salads or added to soups and stir-fries.","common_uses_philippines":["Tinola with watercress","Sinigang with watercress","Ginataang gulay with watercress","Vegetable soup with watercress","Watercress salad with tomatoes and onions"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":49},"nutrition_per_100g":{"calories_kcal":26,"protein_g":1,"fat_g":0.3,"saturated_fat_g":0.08,"carbohydrates_g":4.8,"fiber_g":0.7,"sugars_g":0.3,"sodium_mg":55,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":775,"calcium_mg":204,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.02,"phosphorus_mg":37,"polyunsaturated_fat_g":0.11,"retinol_activity_equivalent_ug":65,"total_ash_g":0.6,"unsaturated_fat_g":0.13,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.06,"vitamin_b3_mg":1.1,"vitamin_c_mg":30,"water_g":93.3},"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":"Watercress is a low-calorie veggie (about 26 kcal per 100 g) that helps you add volume to meals without piling on calories. It also provides dietary fiber (0.7 g) which supports regular digestion, and it has small carbs and sugar (4.8 g carbs; 0.3 g sugar) that fit well in balanced eating. It\u2019s naturally low in fat (0.3 g) and sodium (55 mg), which is helpful for keeping meals lighter on salt\u2014especially if you\u2019re also watching sauces like patis or bagoong.","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), use watercress as a side or add-on to meals\u2014aim for about 1\u20132 cups per meal if you\u2019re using it as your main veggie.","Try it in tinola\/sinigang (add near the end so it stays crisp), or mix into salads with tomatoes and onions.","Go easy on salty toppings: limit patis\/bagoong and choose lemon, calamansi, vinegar, garlic, and herbs for flavor.","If you\u2019re adding it to stir-fry, use a small amount of oil and keep the cooking time short."]},"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\/watercress?agent=true"}}}