{"data":{"name":"Wheat flour, all-purpose","slug":"wheat-flour-all-purpose","scientific_name":"N\/A","alternate_names":["Arina","trigo","all-purpose"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"All-purpose wheat flour (refined wheat flour). It\u2019s a starchy carbohydrate used for baking and cooking like breads, pastries, noodles, and thickening sauces.","common_uses_philippines":["Pandesal","pan de sal","lumpia wrapper (shanghai wrapper)","tinapay (bread)","puto","spaghetti (pasta-based)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":352,"protein_g":12.6,"fat_g":0.8,"saturated_fat_g":0.13,"carbohydrates_g":73.7,"fiber_g":2.7,"sugars_g":0.3,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":82,"cholesterol_mg":0,"food_type_g":1,"iron_mg":4.4,"monounsaturated_fat_g":0.07,"phosphorus_mg":105,"polyunsaturated_fat_g":0.34,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.41,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.11,"vitamin_b3_mg":5.2,"vitamin_c_mg":0,"water_g":12.3},"serving_suggestions":[],"health_notes":{"summary":"Per 100g, it provides about 352 kcal and 73.7g carbohydrates, which can help fuel your daily activities. It also has 2.7g fiber and 0.3g sugar, but since it\u2019s refined, fiber is relatively limited compared with whole grain flour. It has a small amount of fat (0.8g, with 0.13g saturated fat) and very low sodium (4mg). For health, the main thing is portion and frequency: too much refined flour can make it easier to overeat calories, and it may not keep you full as long as whole grains. Pair it with protein and vegetables to balance your meals and snacks.","healthier_tips":["Use smaller portions: for snacks, aim for a serving size that fits your hunger (e.g., 1 small piece of bread\/pastry instead of several).","Balance your plate: pair flour-based foods with protein (egg, chicken, fish, tofu) and vegetables (soup, salad, or gulay) for better fullness.","Choose whole grain when you can: switch to whole wheat flour or mix it with all-purpose flour to increase fiber.","Watch added sugar and fat: pastries and sweet breads often add more sugar and oil\u2014go for less sweet fillings and lighter cooking methods.","Fit it into your day: keep flour-based items mainly for your 3 full meals and limit them during 1\u20132 snacks so your total carbs stay balanced."]},"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?agent=true"}}}