{"data":{"name":"Watermelon seed, dried, salted","slug":"watermelon-seed-dried-salted","scientific_name":"N\/A","alternate_names":["Butong pakwan"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Dried, salted watermelon seeds (often eaten like crunchy snacks). They\u2019re mainly a seed-based protein with some healthy fats and fiber.","common_uses_philippines":["Watermelon seeds are usually eaten as a snack rather than part of a classic \u201cdish","\u201d but you may find them used in: ginataang kalabasa at kalabasa seeds","ensaladang pipino with toasted seeds","arroz caldo with toasted seeds","and sprinkled on top of halo-halo or fruit salads"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":35},"nutrition_per_100g":{"calories_kcal":562,"protein_g":40.2,"fat_g":43.2,"saturated_fat_g":8.92,"carbohydrates_g":3.1,"fiber_g":6,"sugars_g":null,"sodium_mg":94,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":54,"cholesterol_mg":0,"iron_mg":5.6,"monounsaturated_fat_g":6.75,"phosphorus_mg":444,"polyunsaturated_fat_g":25.62,"retinol_activity_equivalent_ug":0,"total_ash_g":3.6,"unsaturated_fat_g":32.37,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.06,"vitamin_b3_mg":1.2,"vitamin_c_mg":0,"water_g":9.9},"serving_suggestions":[],"health_notes":{"summary":"Watermelon seeds can help you feel fuller because they have fiber (6g\/100g) and protein (your label shows \u201cprotein\u201d as the main role). They also contain total fat, including saturated fat (8.9g\/100g). Since they\u2019re salted, they also add sodium (94mg\/100g), which matters if you\u2019re trying to keep your daily salt intake in check. A good approach is to enjoy them as a snack, not as a main viand\u2014especially because the calories are high (562 kcal\/100g).","healthier_tips":["Use a small portion: aim for a \u201chandful\u201d size snack, not a full bowl (seeds are calorie-dense).","Pair with a balanced snack: combine with fruit or unsalted nuts\/beans, and drink water.","Watch the salt: if you can, choose less-salted or unsalted versions more often.","For your daily pattern (3 meals + 1\u20132 snacks), keep seeds to one snack slot and avoid stacking with other salty snacks.","If you have high blood pressure or you\u2019re limiting sodium, choose unsalted seeds and smaller portions."]},"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\/watermelon-seed-dried-salted?agent=true"}}}