{"data":{"name":"Wax gourd fruit","slug":"wax-gourd-fruit","scientific_name":"Benincasa hispida","alternate_names":["Kundol bunga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Wax gourd (also called upo) is a mild, watery vegetable fruit. It\u2019s usually cooked as a side dish or added to soups and stir-fries. For 100g, it has about 20 kcal and is rich in dietary fiber (about 3.6g).","common_uses_philippines":["Upo with ginisang bagoong","Ginataang upo","Tinola with upo","Upo at kalabasa in soup","Pinakbet with upo","Stir-fried upo with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":77},"nutrition_per_100g":{"calories_kcal":20,"protein_g":0.4,"fat_g":0.3,"saturated_fat_g":0.03,"carbohydrates_g":3.8,"fiber_g":3.6,"sugars_g":null,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":32,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.06,"phosphorus_mg":27,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":0.19,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.3,"vitamin_c_mg":18,"water_g":95.1},"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 can help support digestive health because of its fiber. It also adds low-calorie volume to meals, which can make it easier to balance your plate during your 3 full meals plus 1\u20132 snacks a day. It has very little fat and low sodium, so it\u2019s a good option when you want lighter meals. The small carbs it has come with fiber, which helps keep digestion steady.","healthier_tips":["To make it even more helpful for everyday eating:","Pair upo with lean protein (fish, chicken, tofu, eggs) so your meal is more filling.","Cook with less oil and use herbs, garlic, onions, and spices for flavor.","For soups, keep the broth lighter and add more vegetables or beans for extra fiber and fullness.","Use it as a side or part of a mixed vegetable dish\u2014aim for about 1\/2 to 1 cup per meal depending on your appetite and the rest of 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?agent=true"}}}