{"data":{"name":"Wheat flour, all-purpose, enr, bleached","slug":"wheat-flour-all-purpose-enr-bleached","scientific_name":"N\/A","alternate_names":["Arina trigo","all-purpose","enr","pinaputi"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"All-purpose wheat flour (bleached), a starchy ingredient used to make breads, noodles, pastries, and other baked or fried foods.","common_uses_philippines":["Pandesal","Ensaymada","Pancit Canton","Siopao","Empanada","Banana cue"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":377,"protein_g":11,"fat_g":3.6,"saturated_fat_g":0.57,"carbohydrates_g":75.2,"fiber_g":2.8,"sugars_g":0.3,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":122,"cholesterol_mg":0,"iron_mg":4.1,"monounsaturated_fat_g":0.32,"phosphorus_mg":71,"polyunsaturated_fat_g":1.52,"retinol_activity_equivalent_ug":0,"total_ash_g":0.4,"unsaturated_fat_g":1.84,"vitamin_a_ug":0,"vitamin_b1_mg":0.5,"vitamin_b2_mg":0.15,"vitamin_b3_mg":4,"vitamin_c_mg":0,"water_g":9.8},"serving_suggestions":[],"health_notes":{"summary":"This flour is mainly carbohydrates, which help fuel your daily activities and support energy for your 3 meals and 1\u20132 snacks. It also has a small amount of dietary fiber (about 2.8 g per 100 g), which can help with fullness and digestion. On the other hand, it\u2019s relatively low in fiber compared with whole grains, so portions matter\u2014especially if you\u2019re pairing it with sugary or fatty fillings. It also has some saturated fat (0.57 g) and a bit of sodium (2 mg), so the overall health impact depends a lot on what you add (butter, sugar, processed fillings, or salty sauces).","healthier_tips":["Use smaller portions of flour-based foods, and balance your plate with ulam (vegetables), lean protein (fish, chicken, tofu), and healthy fats (like nuts or avocado).","If you can, mix in whole wheat or choose whole-grain versions for more fiber and better satiety.","For snacks, pair flour-based items with protein or fiber (e.g., bread with egg or tuna; fruit plus a small serving of baked goods) to avoid quick hunger.","Watch the \u201cextras\u201d: reduce added sugar and go easy on butter, margarine, and salty sauces.","Prefer baking or steaming over deep-frying when possible."]},"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\/wheat-flour-all-purpose-enr-bleached?agent=true"}}}