{"data":{"name":"Wax gourd fruit, boiled","slug":"wax-gourd-fruit-boiled","scientific_name":"Benincasa hispida","alternate_names":["Kundol bunga","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled wax gourd (also called upo or winter melon), a watery, mild-tasting vegetable usually eaten as a side dish or in soups.","common_uses_philippines":["Upo soup","Ginataang upo","Pinakbet with upo","Nilagang baka with upo","Upo at kalabasa stew"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":13,"protein_g":0.1,"fat_g":0.1,"saturated_fat_g":0.01,"carbohydrates_g":3,"fiber_g":0.9,"sugars_g":1,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":16,"cholesterol_mg":0,"iron_mg":0.1,"monounsaturated_fat_g":0.02,"phosphorus_mg":11,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":0,"total_ash_g":0.3,"unsaturated_fat_g":0.06,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.1,"vitamin_c_mg":3,"water_g":96.5},"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":"Wax gourd is low in calories (about 13 kcal per 100 g) and has a small amount of carbs, making it a good choice to add volume to meals without taking over your plate. It also provides dietary fiber (about 0.9 g per 100 g), which can help support regular digestion. With very low fat and cholesterol, it\u2019s generally heart-friendly. Sodium is also low (about 4 mg per 100 g), which helps keep your overall daily salt intake in check. It has some natural sugar (about 1 g per 100 g), but this is usually not a problem when you eat it as part of a balanced meal.","healthier_tips":["Pair it with a complete meal: add lean protein (fish, chicken, tofu, eggs) and a carb portion (rice, kamote, or bread) so you get energy and muscle support.","For snacks, you can have a small bowl of soup with upo plus a protein side (e.g., boiled egg or yogurt) to stay full longer.","Go easy on salty seasonings (fish sauce, bagoong, patis). Use aromatics like garlic, ginger, and herbs for flavor.","Try adding upo to mixed veggie dishes or soups to increase fiber and help balance your plate."]},"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\/wax-gourd-fruit-boiled?agent=true"}}}