{
  "_meta": {
    "name": "Food composition and satiety (Saciedad)",
    "description": "Foods commonly eaten in Spain and Latin America with their composition per 100 g as eaten (energy, protein, carbohydrate, sugars, fiber, fat, saturated fat, water, five micronutrients and five fatty acids), an estimated satiety score from 1 to 5 with the criteria behind it, the Holt et al. (1995) satiety index when the paper tested the same food, a typical serving and practical tags for people taking a GLP-1 medicine. Every record cites the exact USDA FoodData Central entry, or the composition table or paper, its values come from.",
    "license": "Creative Commons Attribution 4.0 International (CC BY 4.0)",
    "licenseUrl": "https://creativecommons.org/licenses/by/4.0/",
    "attribution": "Alex Gonzalez, saciedad.com (https://saciedad.com/datos/), CC BY 4.0",
    "version": "2026-10-07",
    "records": 219,
    "creator": "Alex Gonzalez",
    "publisher": "saciedad.com",
    "documentation": "https://saciedad.com/en/data/",
    "documentationEs": "https://saciedad.com/datos/",
    "upstreamSources": "Every record lists its own sources[]. Upstream sources (USDA FoodData Central, food composition tables and papers, Holt et al. 1995, EMA, FDA, AEMPS and other regulators, trial publications) remain under their own terms and must be cited too.",
    "notes": "One record per food. Nutrition per 100 g as eaten (per 100 ml for drinks); null when the source does not report a value, and optional micronutrients and fatty acids are absent when the source does not report them. satietyScore is an estimate computed by the rule documented on the page; satietyIndex is the published Holt et al. 1995 value (white bread = 100) or null. Text fields ending in Es are in Spanish, En in English. The editorial guides of the food pages are not part of the dataset."
  },
  "records": [
    {
      "id": "aceite-de-oliva",
      "nameEs": "Aceite de oliva",
      "nameEn": "Olive oil",
      "category": "grasas",
      "per100g": {
        "energyKcal": 884,
        "proteinG": 0,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 100,
        "saturatedFatG": 13.8,
        "waterG": 0,
        "ironMg": 0.56,
        "potassiumMg": 1,
        "magnesiumMg": 0,
        "calciumMg": 1,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 73,
        "polyunsaturatedFatG": 10.5,
        "alaG": 0.761,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 10,
      "notesEs": "Grasa de referencia en la cocina española y latinoamericana. Una cucharada da sabor y ayuda a absorber vitaminas, pero son 90 kcal que no sacian por sí solas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413)",
          "url": "https://fdc.nal.usda.gov/food-details/171413/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/aceite-de-oliva/",
      "pageUrlEn": "https://saciedad.com/en/foods/aceite-de-oliva/"
    },
    {
      "id": "aceitunas-verdes",
      "nameEs": "Aceitunas verdes (en salmuera)",
      "nameEn": "Green olives, pickled",
      "category": "grasas",
      "per100g": {
        "energyKcal": 145,
        "proteinG": 1.03,
        "carbsG": 3.84,
        "sugarsG": 0.54,
        "fiberG": 3.3,
        "fatG": 15.3,
        "saturatedFatG": 2.03,
        "waterG": 75.3,
        "ironMg": 0.49,
        "potassiumMg": 42,
        "magnesiumMg": 11,
        "calciumMg": 52,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 11.3,
        "polyunsaturatedFatG": 1.31,
        "alaG": 0.092,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 145 kcal/100 g) + 0 (proteína: 0,7 g/100 kcal) + 1 (fibra: 2,3 g/100 kcal) + 1 (sólido con 75,3 g de agua) = 4.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 30,
      "notesEs": "Casi toda su energía procede de la grasa, y llevan bastante sal por la salmuera. Unas pocas dan sabor a una ensalada o un aperitivo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Olives, pickled, canned or bottled, green (FDC ID 169096)",
          "url": "https://fdc.nal.usda.gov/food-details/169096/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/aceitunas-verdes/",
      "pageUrlEn": "https://saciedad.com/en/foods/aceitunas-verdes/"
    },
    {
      "id": "acelga-cocida",
      "nameEs": "Acelga (cocida)",
      "nameEn": "Swiss chard, cooked, boiled, without salt",
      "category": "verduras",
      "per100g": {
        "energyKcal": 20,
        "proteinG": 1.88,
        "carbsG": 4.13,
        "sugarsG": 1.1,
        "fiberG": 2.1,
        "fatG": 0.08,
        "saturatedFatG": 0.012,
        "waterG": 92.6,
        "ironMg": 2.26,
        "potassiumMg": 549,
        "magnesiumMg": 86,
        "calciumMg": 58,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.016,
        "polyunsaturatedFatG": 0.028,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 20 kcal/100 g) + 2 (proteína: 9,4 g/100 kcal) + 2 (fibra: 10,5 g/100 kcal) + 1 (sólido con 92,6 g de agua) = 8; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Hoja verde muy común en Argentina, Chile y Perú, con muy pocas calorías. Salteada con huevo o en tarta, tortilla o budín suma volumen al plato sin apenas energía.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chard, swiss, cooked, boiled, drained, without salt (FDC ID 170401)",
          "url": "https://fdc.nal.usda.gov/food-details/170401/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/acelga-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/acelga-cocida/"
    },
    {
      "id": "aguacate",
      "nameEs": "Aguacate o palta",
      "nameEn": "Avocado",
      "category": "grasas",
      "per100g": {
        "energyKcal": 160,
        "proteinG": 2,
        "carbsG": 8.53,
        "sugarsG": 0.66,
        "fiberG": 6.7,
        "fatG": 14.7,
        "saturatedFatG": 2.13,
        "waterG": 73.2,
        "ironMg": 0.55,
        "potassiumMg": 485,
        "magnesiumMg": 29,
        "calciumMg": 12,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 9.8,
        "polyunsaturatedFatG": 1.82,
        "alaG": 0.111,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra"
      ],
      "typicalPortionG": 70,
      "notesEs": "Grasa saludable, fibra y potasio. Es calórico, así que medio aguacate ya es una porción; su cremosidad lo hace fácil de comer.",
      "sources": [
        {
          "title": "USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705)",
          "url": "https://fdc.nal.usda.gov/food-details/171705/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/aguacate/",
      "pageUrlEn": "https://saciedad.com/en/foods/aguacate/"
    },
    {
      "id": "ajo",
      "nameEs": "Ajo (crudo)",
      "nameEn": "Garlic, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 149,
        "proteinG": 6.36,
        "carbsG": 33.1,
        "sugarsG": 1,
        "fiberG": 2.1,
        "fatG": 0.5,
        "saturatedFatG": 0.089,
        "waterG": 58.6,
        "ironMg": 1.7,
        "potassiumMg": 401,
        "magnesiumMg": 25,
        "calciumMg": 181,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.011,
        "polyunsaturatedFatG": 0.249,
        "alaG": 0.02,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 149 kcal/100 g) + 1 (proteína: 4,3 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 58,6 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "riesgo-hinchazon"
      ],
      "typicalPortionG": 3,
      "notesEs": "Se usa en cantidades tan pequeñas que casi no aporta calorías: un diente pesa unos 3 g. Como la cebolla, en algunas personas causa gases o ardor, sobre todo crudo; muchas lo toleran mejor cocinado.",
      "sources": [
        {
          "title": "USDA FoodData Central: Garlic, raw (FDC ID 169230)",
          "url": "https://fdc.nal.usda.gov/food-details/169230/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/ajo/",
      "pageUrlEn": "https://saciedad.com/en/foods/ajo/"
    },
    {
      "id": "albaricoque",
      "nameEs": "Albaricoque, damasco o chabacano",
      "nameEn": "Apricots, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 48,
        "proteinG": 1.4,
        "carbsG": 11.1,
        "sugarsG": 9.24,
        "fiberG": 2,
        "fatG": 0.39,
        "saturatedFatG": 0.027,
        "waterG": 86.4,
        "ironMg": 0.39,
        "potassiumMg": 259,
        "magnesiumMg": 10,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.17,
        "polyunsaturatedFatG": 0.077,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 48 kcal/100 g) + 0 (proteína: 2,9 g/100 kcal) + 2 (fibra: 4,2 g/100 kcal) + 1 (sólido con 86,4 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 70,
      "notesEs": "Fruta de verano pequeña y blanda, con algo de fibra. Los orejones, albaricoques secos, concentran mucho más azúcar y energía.",
      "sources": [
        {
          "title": "USDA FoodData Central: Apricots, raw (FDC ID 171697)",
          "url": "https://fdc.nal.usda.gov/food-details/171697/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/albaricoque/",
      "pageUrlEn": "https://saciedad.com/en/foods/albaricoque/"
    },
    {
      "id": "alcachofa-cocida",
      "nameEs": "Alcachofa o alcaucil (cocida)",
      "nameEn": "Globe artichoke, cooked, boiled",
      "category": "verduras",
      "per100g": {
        "energyKcal": 53,
        "proteinG": 2.89,
        "carbsG": 12,
        "sugarsG": 0.99,
        "fiberG": 5.7,
        "fatG": 0.34,
        "saturatedFatG": 0.079,
        "waterG": 84.1,
        "ironMg": 0.61,
        "potassiumMg": 286,
        "magnesiumMg": 42,
        "calciumMg": 21,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.011,
        "polyunsaturatedFatG": 0.145,
        "alaG": 0.038,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 53 kcal/100 g) + 1 (proteína: 5,5 g/100 kcal) + 2 (fibra: 10,8 g/100 kcal) + 1 (sólido con 84,1 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Una de las verduras con más fibra, con muy pocas calorías. Sus fibras fermentables causan gases en algunas personas; en Argentina y Uruguay se llama alcaucil.",
      "sources": [
        {
          "title": "USDA FoodData Central: Artichokes, (globe or french), cooked, boiled, drained, without salt (FDC ID 168386)",
          "url": "https://fdc.nal.usda.gov/food-details/168386/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/alcachofa-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/alcachofa-cocida/"
    },
    {
      "id": "almejas",
      "nameEs": "Almejas (crudas, sin concha)",
      "nameEn": "Clams, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 86,
        "proteinG": 14.7,
        "carbsG": 3.57,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 0.96,
        "saturatedFatG": 0.187,
        "waterG": 79,
        "ironMg": 1.62,
        "potassiumMg": 46,
        "magnesiumMg": 19,
        "calciumMg": 39,
        "vitaminB12Ug": 11.3,
        "monounsaturatedFatG": 0.12,
        "polyunsaturatedFatG": 0.192,
        "alaG": 0.015,
        "epaG": 0.043,
        "dhaG": 0.064
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 86 kcal/100 g) + 2 (proteína: 17,1 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 79,0 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Marisco con mucha proteína y muy poca grasa; el peso es solo de la carne, sin concha. Se cocinan al vapor, a la marinera o en arroces y sopas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mollusks, clam, mixed species, raw (FDC ID 174214)",
          "url": "https://fdc.nal.usda.gov/food-details/174214/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/almejas/",
      "pageUrlEn": "https://saciedad.com/en/foods/almejas/"
    },
    {
      "id": "almendras",
      "nameEs": "Almendras",
      "nameEn": "Almonds",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 579,
        "proteinG": 21.2,
        "carbsG": 21.6,
        "sugarsG": 4.35,
        "fiberG": 12.5,
        "fatG": 49.9,
        "saturatedFatG": 3.8,
        "waterG": 4.41,
        "ironMg": 3.71,
        "potassiumMg": 733,
        "magnesiumMg": 270,
        "calciumMg": 269,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 31.6,
        "polyunsaturatedFatG": 12.3,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta; fibra moderada por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Proteína, fibra y grasa saludable muy concentradas. Un puñado (unas 20) es una merienda; es fácil pasarse si se comen del paquete.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nuts, almonds (FDC ID 170567)",
          "url": "https://fdc.nal.usda.gov/food-details/170567/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/almendras/",
      "pageUrlEn": "https://saciedad.com/en/foods/almendras/"
    },
    {
      "id": "alubias-blancas-cocidas",
      "nameEs": "Alubias blancas cocidas",
      "nameEn": "White beans, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 139,
        "proteinG": 9.73,
        "carbsG": 25.1,
        "sugarsG": 0.34,
        "fiberG": 6.3,
        "fatG": 0.35,
        "saturatedFatG": 0.09,
        "waterG": 63.1,
        "ironMg": 3.7,
        "potassiumMg": 561,
        "magnesiumMg": 63,
        "calciumMg": 90,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.031,
        "polyunsaturatedFatG": 0.152,
        "alaG": 0.069,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; mucha fibra por caloría.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Suaves y cremosas, habituales en guisos en España. Aportan fibra y proteína; en puré o crema se digieren mejor si hay molestias.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203)",
          "url": "https://fdc.nal.usda.gov/food-details/175203/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/alubias-blancas-cocidas/",
      "pageUrlEn": "https://saciedad.com/en/foods/alubias-blancas-cocidas/"
    },
    {
      "id": "amaranto",
      "nameEs": "Amaranto o kiwicha en grano (crudo)",
      "nameEn": "Amaranth grain, uncooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 371,
        "proteinG": 13.6,
        "carbsG": 65.2,
        "sugarsG": 1.69,
        "fiberG": 6.7,
        "fatG": 7.02,
        "saturatedFatG": 1.46,
        "waterG": 11.3,
        "ironMg": 7.61,
        "potassiumMg": 508,
        "magnesiumMg": 248,
        "calciumMg": 159,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.68,
        "polyunsaturatedFatG": 2.78,
        "alaG": 0.042
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 371 kcal/100 g) + 0 (proteína: 3,7 g/100 kcal) + 0 (fibra: 1,8 g/100 kcal) + 0 (sólido con 11,3 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Pseudocereal andino y mesoamericano con más proteína y fibra que la mayoría de los cereales. Inflado sobre yogur o fruta, o cocido como papilla, suma nutrientes en poco volumen; la alegría lleva además miel o azúcar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Amaranth grain, uncooked (FDC ID 170682)",
          "url": "https://fdc.nal.usda.gov/food-details/170682/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/amaranto/",
      "pageUrlEn": "https://saciedad.com/en/foods/amaranto/"
    },
    {
      "id": "anacardos",
      "nameEs": "Anacardos o castañas de cajú (crudos)",
      "nameEn": "Cashews, raw",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 553,
        "proteinG": 18.2,
        "carbsG": 30.2,
        "sugarsG": 5.91,
        "fiberG": 3.3,
        "fatG": 43.8,
        "saturatedFatG": 7.78,
        "waterG": 5.2,
        "ironMg": 6.68,
        "potassiumMg": 660,
        "magnesiumMg": 292,
        "calciumMg": 37,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 23.8,
        "polyunsaturatedFatG": 7.84,
        "alaG": 0.062,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 553 kcal/100 g) + 0 (proteína: 3,3 g/100 kcal) + 0 (fibra: 0,6 g/100 kcal) + 0 (sólido con 5,2 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Más blandos y dulces que otros frutos secos, con algo menos de grasa y más hidratos. Se llaman castañas de cajú en Argentina y Uruguay, merey en Venezuela y marañón en Centroamérica. Un puñado basta como merienda.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nuts, cashew nuts, raw (FDC ID 170162)",
          "url": "https://fdc.nal.usda.gov/food-details/170162/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/anacardos/",
      "pageUrlEn": "https://saciedad.com/en/foods/anacardos/"
    },
    {
      "id": "apio",
      "nameEs": "Apio (crudo)",
      "nameEn": "Celery, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 14,
        "proteinG": 0.69,
        "carbsG": 2.97,
        "sugarsG": 1.34,
        "fiberG": 1.6,
        "fatG": 0.17,
        "saturatedFatG": 0.042,
        "waterG": 95.4,
        "ironMg": 0.2,
        "potassiumMg": 260,
        "magnesiumMg": 11,
        "calciumMg": 40,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.032,
        "polyunsaturatedFatG": 0.079,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 14 kcal/100 g) + 1 (proteína: 4,9 g/100 kcal) + 2 (fibra: 11,4 g/100 kcal) + 1 (sólido con 95,4 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 40,
      "notesEs": "Casi todo agua, con algo de fibra y un sabor que da fondo a caldos, sofritos y ensaladas. Crudo en bastones es un picoteo crujiente con muy pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Celery, raw (FDC ID 169988)",
          "url": "https://fdc.nal.usda.gov/food-details/169988/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/apio/",
      "pageUrlEn": "https://saciedad.com/en/foods/apio/"
    },
    {
      "id": "arandanos",
      "nameEs": "Arándanos (frescos)",
      "nameEn": "Blueberries, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 57,
        "proteinG": 0.74,
        "carbsG": 14.5,
        "sugarsG": 9.96,
        "fiberG": 2.4,
        "fatG": 0.33,
        "saturatedFatG": 0.028,
        "waterG": 84.2,
        "ironMg": 0.28,
        "potassiumMg": 77,
        "magnesiumMg": 6,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.047,
        "polyunsaturatedFatG": 0.146,
        "alaG": 0.058,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 57 kcal/100 g) + 0 (proteína: 1,3 g/100 kcal) + 2 (fibra: 4,2 g/100 kcal) + 1 (sólido con 84,2 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 75,
      "notesEs": "Pequeños y dulces, con bastante fibra para sus pocas calorías. Junto con fresas, frambuesas y moras forman los frutos rojos o del bosque; frescos o congelados sirven igual para el yogur, la avena o un batido. Los arándanos rojos secos y azucarados son otro alimento, mucho más calórico.",
      "sources": [
        {
          "title": "USDA FoodData Central: Blueberries, raw (FDC ID 171711)",
          "url": "https://fdc.nal.usda.gov/food-details/171711/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arandanos/",
      "pageUrlEn": "https://saciedad.com/en/foods/arandanos/"
    },
    {
      "id": "arepa-de-maiz",
      "nameEs": "Arepa de maíz (sin relleno)",
      "nameEn": "Arepa (unleavened cornmeal bread), restaurant",
      "category": "cereales",
      "per100g": {
        "energyKcal": 219,
        "proteinG": 5.48,
        "carbsG": 37.1,
        "sugarsG": 0.87,
        "fiberG": 2.6,
        "fatG": 5.38,
        "saturatedFatG": 2.9,
        "waterG": 50.8,
        "ironMg": 1.04,
        "potassiumMg": 88,
        "magnesiumMg": 27,
        "calciumMg": 89,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.51,
        "polyunsaturatedFatG": 0.989,
        "alaG": 0.065,
        "epaG": 0.003,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 219 kcal/100 g) + 0 (proteína: 2,5 g/100 kcal) + 0 (fibra: 1,2 g/100 kcal) + 0 (sólido con 50,8 g de agua, menos de 70) = 1.",
      "glp1Tags": [],
      "typicalPortionG": 90,
      "notesEs": "Base de las comidas en Colombia y Venezuela, con densidad calórica parecida a la del pan. Lo que la hace saciante es el relleno: huevo, queso fresco, pollo desmenuzado o frijoles.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, arepa (unleavened cornmeal bread) (FDC ID 168070)",
          "url": "https://fdc.nal.usda.gov/food-details/168070/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arepa-de-maiz/",
      "pageUrlEn": "https://saciedad.com/en/foods/arepa-de-maiz/"
    },
    {
      "id": "arroz-blanco-cocido",
      "nameEs": "Arroz blanco cocido",
      "nameEn": "White rice, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 130,
        "proteinG": 2.69,
        "carbsG": 28.2,
        "sugarsG": 0.05,
        "fiberG": 0.4,
        "fatG": 0.28,
        "saturatedFatG": 0.08,
        "waterG": 68.4,
        "ironMg": 1.2,
        "potassiumMg": 35,
        "magnesiumMg": 12,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.088,
        "polyunsaturatedFatG": 0.076,
        "alaG": 0.013,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 138,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética baja.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 150,
      "notesEs": "Suave y bien tolerado, pero con poca fibra y proteína. Sacia más si se combina con legumbres, verduras o una fuente de proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878)",
          "url": "https://fdc.nal.usda.gov/food-details/168878/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arroz-blanco-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/arroz-blanco-cocido/"
    },
    {
      "id": "arroz-con-leche",
      "nameEs": "Arroz con leche",
      "nameEn": "Arroz con leche (rice pudding), restaurant",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 146,
        "proteinG": 3.2,
        "carbsG": 24.9,
        "sugarsG": 15.3,
        "fiberG": 0.5,
        "fatG": 3.69,
        "saturatedFatG": 1.9,
        "waterG": 67.4,
        "ironMg": 0.23,
        "potassiumMg": 142,
        "magnesiumMg": 11,
        "calciumMg": 90,
        "vitaminB12Ug": 0.08,
        "monounsaturatedFatG": 1.02,
        "polyunsaturatedFatG": 0.443,
        "alaG": 0.038,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 146 kcal/100 g) + 0 (proteína: 2,2 g/100 kcal) + 0 (fibra: 0,3 g/100 kcal) + 0 (sólido con 67,4 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 150,
      "notesEs": "Postre de arroz cocido en leche con azúcar y canela, común en España y en toda América Latina. Blando y fácil de comer, pero con bastante azúcar: mejor como postre ocasional y en porción pequeña.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, arroz con leche (rice pudding) (FDC ID 168063)",
          "url": "https://fdc.nal.usda.gov/food-details/168063/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arroz-con-leche/",
      "pageUrlEn": "https://saciedad.com/en/foods/arroz-con-leche/"
    },
    {
      "id": "arroz-integral-cocido",
      "nameEs": "Arroz integral cocido",
      "nameEn": "Brown rice, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 123,
        "proteinG": 2.74,
        "carbsG": 25.6,
        "sugarsG": 0.24,
        "fiberG": 1.6,
        "fatG": 0.97,
        "saturatedFatG": 0.26,
        "waterG": 70.3,
        "ironMg": 0.56,
        "potassiumMg": 86,
        "magnesiumMg": 39,
        "calciumMg": 3,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.369,
        "polyunsaturatedFatG": 0.366,
        "alaG": 0.011,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 132,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética baja; alto contenido en agua.",
      "glp1Tags": [],
      "typicalPortionG": 150,
      "notesEs": "Conserva el salvado y algo más de fibra que el blanco. En el estudio de Holt ambos saciaron de forma parecida; la diferencia está en los micronutrientes.",
      "sources": [
        {
          "title": "USDA FoodData Central: Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 169704)",
          "url": "https://fdc.nal.usda.gov/food-details/169704/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arroz-integral-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/arroz-integral-cocido/"
    },
    {
      "id": "arroz-a-la-mexicana",
      "nameEs": "Arroz rojo o a la mexicana (de restaurante)",
      "nameEn": "Mexican red rice, restaurant",
      "category": "platos",
      "per100g": {
        "energyKcal": 185,
        "proteinG": 3.28,
        "carbsG": 31.2,
        "sugarsG": 1.3,
        "fiberG": 1.2,
        "fatG": 5.29,
        "saturatedFatG": 1,
        "waterG": 58.5,
        "ironMg": 1.15,
        "potassiumMg": 116,
        "magnesiumMg": 13,
        "calciumMg": 20,
        "vitaminB12Ug": 0.08,
        "monounsaturatedFatG": 1.51,
        "polyunsaturatedFatG": 2.32,
        "alaG": 0.238,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 185 kcal/100 g) + 0 (proteína: 1,8 g/100 kcal) + 0 (fibra: 0,6 g/100 kcal) + 0 (sólido con 58,5 g de agua, menos de 70) = 1.",
      "glp1Tags": [],
      "typicalPortionG": 150,
      "notesEs": "Arroz sofrito y cocido con tomate y caldo, acompañante habitual en México (en Estados Unidos lo llaman Spanish rice). Tiene algo más de grasa que el arroz blanco; se equilibra con frijoles, pollo o verduras.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Mexican, spanish rice (FDC ID 167665)",
          "url": "https://fdc.nal.usda.gov/food-details/167665/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/arroz-a-la-mexicana/",
      "pageUrlEn": "https://saciedad.com/en/foods/arroz-a-la-mexicana/"
    },
    {
      "id": "atole",
      "nameEs": "Atole",
      "nameEn": "Atole",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 86,
        "proteinG": 1.69,
        "carbsG": 16.28,
        "sugarsG": 13.87,
        "fiberG": 0.2,
        "fatG": 1.54,
        "saturatedFatG": 0.819,
        "waterG": 80.05,
        "ironMg": 0.17,
        "potassiumMg": 74,
        "magnesiumMg": 9,
        "calciumMg": 59,
        "vitaminB12Ug": 0.22,
        "monounsaturatedFatG": 0.33,
        "polyunsaturatedFatG": 0.104,
        "alaG": 0.007,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 86 kcal/100 g) + 0 (proteína: 2,0 g/100 kcal) + 0 (fibra: 0,2 g/100 kcal) − 2 (líquido con azúcares: 13,9 g, 8 o más) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 250,
      "notesEs": "Bebida caliente de masa de maíz con leche, agua y azúcar, típica de México y Centroamérica. Reconforta, pero es azúcar en forma líquida y sacia menos que la misma energía en un alimento sólido.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Atole (FDC ID 2710607)",
          "url": "https://fdc.nal.usda.gov/food-details/2710607/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/atole/",
      "pageUrlEn": "https://saciedad.com/en/foods/atole/"
    },
    {
      "id": "atun-en-lata-al-natural",
      "nameEs": "Atún claro en lata al natural (escurrido)",
      "nameEn": "Light tuna, canned in water, drained",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 116,
        "proteinG": 25.5,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 0.82,
        "saturatedFatG": 0.23,
        "waterG": 75.2,
        "ironMg": 1.53,
        "potassiumMg": 237,
        "magnesiumMg": 27,
        "calciumMg": 11,
        "vitaminB12Ug": 2.99,
        "monounsaturatedFatG": 0.159,
        "polyunsaturatedFatG": 0.337,
        "alaG": 0,
        "epaG": 0.047,
        "dhaG": 0.223
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 60,
      "notesEs": "Muy práctico: una lata pequeña aporta mucha proteína casi sin grasa. Va bien en ensaladas, con legumbres o en un sándwich pequeño.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986)",
          "url": "https://fdc.nal.usda.gov/food-details/171986/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/atun-en-lata-al-natural/",
      "pageUrlEn": "https://saciedad.com/en/foods/atun-en-lata-al-natural/"
    },
    {
      "id": "atun-en-lata-en-aceite",
      "nameEs": "Atún claro en lata en aceite (escurrido)",
      "nameEn": "Light tuna in oil, canned, drained",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 198,
        "proteinG": 29.1,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 8.21,
        "saturatedFatG": 1.53,
        "waterG": 59.8,
        "ironMg": 1.39,
        "potassiumMg": 207,
        "magnesiumMg": 31,
        "calciumMg": 13,
        "vitaminB12Ug": 2.2,
        "monounsaturatedFatG": 2.95,
        "polyunsaturatedFatG": 2.88,
        "alaG": 0.074,
        "epaG": 0.027,
        "dhaG": 0.101
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 198 kcal/100 g) + 2 (proteína: 14,7 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 59,8 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 60,
      "notesEs": "Escurrido conserva parte del aceite: 198 kcal por 100 g frente a 116 del atún al natural, con una proteína parecida o algo mayor. Práctico para ensaladas, arepas o tostadas; escurrirlo bien reduce la grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, tuna, light, canned in oil, drained solids (FDC ID 173708)",
          "url": "https://fdc.nal.usda.gov/food-details/173708/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/atun-en-lata-en-aceite/",
      "pageUrlEn": "https://saciedad.com/en/foods/atun-en-lata-en-aceite/"
    },
    {
      "id": "atun-fresco",
      "nameEs": "Atún fresco (rabil o aleta amarilla, crudo)",
      "nameEn": "Yellowfin tuna, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 109,
        "proteinG": 24.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 0.49,
        "saturatedFatG": 0.172,
        "waterG": 74,
        "ironMg": 0.77,
        "potassiumMg": 441,
        "magnesiumMg": 35,
        "calciumMg": 4,
        "vitaminB12Ug": 2.08,
        "monounsaturatedFatG": 0.116,
        "polyunsaturatedFatG": 0.147,
        "alaG": 0.002,
        "epaG": 0.012,
        "dhaG": 0.088
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 109 kcal/100 g) + 2 (proteína: 22,4 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 74,0 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 150,
      "notesEs": "Lomo de atún muy rico en proteína y con muy poca grasa. A la plancha se reseca enseguida, por eso suele hacerse poco. El atún rojo es otra especie, bastante más grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, tuna, fresh, yellowfin, raw (FDC ID 175159)",
          "url": "https://fdc.nal.usda.gov/food-details/175159/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/atun-fresco/",
      "pageUrlEn": "https://saciedad.com/en/foods/atun-fresco/"
    },
    {
      "id": "avellanas",
      "nameEs": "Avellanas",
      "nameEn": "Hazelnuts",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 628,
        "proteinG": 15,
        "carbsG": 16.7,
        "sugarsG": 4.34,
        "fiberG": 9.7,
        "fatG": 60.8,
        "saturatedFatG": 4.46,
        "waterG": 5.31,
        "ironMg": 4.7,
        "potassiumMg": 680,
        "magnesiumMg": 163,
        "calciumMg": 114,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 45.7,
        "polyunsaturatedFatG": 7.92,
        "alaG": 0.087,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 628 kcal/100 g) + 0 (proteína: 2,4 g/100 kcal) + 0 (fibra: 1,5 g/100 kcal) + 0 (sólido con 5,3 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Mucha grasa, casi toda insaturada, con fibra y algo de proteína. Un puñado pequeño es una merienda nutritiva; es fácil pasarse si se comen del paquete.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nuts, hazelnuts or filberts (FDC ID 170581)",
          "url": "https://fdc.nal.usda.gov/food-details/170581/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/avellanas/",
      "pageUrlEn": "https://saciedad.com/en/foods/avellanas/"
    },
    {
      "id": "avena-cocida",
      "nameEs": "Avena cocida con agua (gachas o porridge)",
      "nameEn": "Oatmeal, cooked with water",
      "category": "cereales",
      "per100g": {
        "energyKcal": 71,
        "proteinG": 2.54,
        "carbsG": 12,
        "sugarsG": 0.27,
        "fiberG": 1.7,
        "fatG": 1.52,
        "saturatedFatG": 0.31,
        "waterG": 83.6,
        "ironMg": 0.9,
        "potassiumMg": 70,
        "magnesiumMg": 27,
        "calciumMg": 9,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.435,
        "polyunsaturatedFatG": 0.559,
        "alaG": 0.018,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 209,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 200,
      "notesEs": "En el estudio de Holt fue uno de los alimentos más saciantes: fibra soluble y mucho volumen por caloría. Cocida con leche añade proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt (FDC ID 173905)",
          "url": "https://fdc.nal.usda.gov/food-details/173905/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/avena-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/avena-cocida/"
    },
    {
      "id": "copos-de-avena",
      "nameEs": "Avena en copos (cruda)",
      "nameEn": "Rolled oats, dry",
      "category": "cereales",
      "per100g": {
        "energyKcal": 379,
        "proteinG": 13.2,
        "carbsG": 67.7,
        "sugarsG": 0.99,
        "fiberG": 10.1,
        "fatG": 6.52,
        "saturatedFatG": 1.11,
        "waterG": 10.8,
        "ironMg": 4.25,
        "potassiumMg": 362,
        "magnesiumMg": 138,
        "calciumMg": 52,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.98,
        "polyunsaturatedFatG": 2.3,
        "alaG": 0.1,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 379 kcal/100 g) + 0 (proteína: 3,5 g/100 kcal) + 1 (fibra: 2,7 g/100 kcal) + 0 (sólido con 10,8 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 40,
      "notesEs": "Los copos secos, tal como salen del paquete, para gachas, porridge, avena remojada o batidos. Al cocinarlos con agua o leche absorben líquido y su densidad calórica baja mucho: 40 g de copos dan un tazón de avena cocida. Su fibra soluble espesa y ayuda a saciar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904)",
          "url": "https://fdc.nal.usda.gov/food-details/173904/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/copos-de-avena/",
      "pageUrlEn": "https://saciedad.com/en/foods/copos-de-avena/"
    },
    {
      "id": "bacalao-fresco",
      "nameEs": "Bacalao fresco (crudo)",
      "nameEn": "Atlantic cod, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 82,
        "proteinG": 17.8,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 0.67,
        "saturatedFatG": 0.13,
        "waterG": 81.2,
        "ironMg": 0.38,
        "potassiumMg": 413,
        "magnesiumMg": 32,
        "calciumMg": 16,
        "vitaminB12Ug": 0.91,
        "monounsaturatedFatG": 0.094,
        "polyunsaturatedFatG": 0.231,
        "alaG": 0.001,
        "epaG": 0.064,
        "dhaG": 0.12
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pescado blanco muy magro: mucha proteína y muy pocas calorías. Al vapor, al horno o en guiso suave suele sentar bien.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, cod, Atlantic, raw (FDC ID 171955)",
          "url": "https://fdc.nal.usda.gov/food-details/171955/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/bacalao-fresco/",
      "pageUrlEn": "https://saciedad.com/en/foods/bacalao-fresco/"
    },
    {
      "id": "bebida-de-almendras",
      "nameEs": "Bebida o leche de almendras sin azúcar (enriquecida con calcio)",
      "nameEn": "Almond milk, unsweetened, calcium-fortified",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 15,
        "proteinG": 0.55,
        "carbsG": 0.34,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 1.22,
        "saturatedFatG": 0.104,
        "waterG": 97.4,
        "ironMg": 0.29,
        "potassiumMg": 31,
        "magnesiumMg": 7,
        "calciumMg": 173,
        "vitaminB12Ug": 0.34,
        "monounsaturatedFatG": 0.729,
        "polyunsaturatedFatG": 0.276,
        "alaG": 0.001,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 15 kcal/100 g) + 0 (proteína: 3,7 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 0,0 g de azúcares, menos de 8) = 2.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Bebida vegetal de almendra y agua; en México y otros países también se vende como leche de almendra. Tiene muy pocas calorías y muy poca proteína: un vaso aporta algo más de 1 g, frente a unos 7 u 8 g de la leche o la bebida de soja. El calcio del dato de USDA viene del enriquecimiento; conviene comprobar en la etiqueta que la marca esté enriquecida y sin azúcar.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Almond milk, unsweetened (FDC ID 2705409)",
          "url": "https://fdc.nal.usda.gov/food-details/2705409/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/bebida-de-almendras/",
      "pageUrlEn": "https://saciedad.com/en/foods/bebida-de-almendras/"
    },
    {
      "id": "bebida-de-avena",
      "nameEs": "Bebida o leche de avena",
      "nameEn": "Oat milk",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 45,
        "proteinG": 0.66,
        "carbsG": 5.37,
        "sugarsG": 2.04,
        "fiberG": 0.5,
        "fatG": 2.33,
        "saturatedFatG": 0.187,
        "waterG": 91.33,
        "ironMg": 0.21,
        "potassiumMg": 18,
        "magnesiumMg": 8,
        "calciumMg": 155,
        "vitaminB12Ug": 0.5,
        "monounsaturatedFatG": 1.349,
        "polyunsaturatedFatG": 0.62,
        "alaG": 0.154,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 45 kcal/100 g) + 0 (proteína: 1,5 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 2,0 g de azúcares, menos de 8) = 2.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Bebida vegetal de avena y agua, muy usada con el café. Tiene poca proteína: un vaso aporta menos de 2 g, frente a unos 7 u 8 g de la leche o la bebida de soja. El dato de USDA es genérico; las marcas cambian en azúcar y en si están enriquecidas con calcio.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Oat milk (FDC ID 2705412)",
          "url": "https://fdc.nal.usda.gov/food-details/2705412/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/bebida-de-avena/",
      "pageUrlEn": "https://saciedad.com/en/foods/bebida-de-avena/"
    },
    {
      "id": "bebida-de-soja",
      "nameEs": "Bebida o leche de soja sin azúcar (enriquecida con calcio)",
      "nameEn": "Soy milk, unsweetened, calcium-fortified",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 33,
        "proteinG": 2.86,
        "carbsG": 1.74,
        "sugarsG": 0.41,
        "fiberG": 0.5,
        "fatG": 1.61,
        "saturatedFatG": 0.206,
        "waterG": 93.1,
        "ironMg": 0.46,
        "potassiumMg": 120,
        "magnesiumMg": 16,
        "calciumMg": 124,
        "vitaminB12Ug": 1.11,
        "monounsaturatedFatG": 0.392,
        "polyunsaturatedFatG": 1.01
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 33 kcal/100 g) + 2 (proteína: 8,7 g/100 kcal) + 0 (fibra: 1,5 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 0,4 g de azúcares, menos de 8) = 4.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Alternativa vegetal a la leche con una cantidad de proteína parecida; las bebidas de avena, almendra o arroz tienen mucha menos. Las versiones sin azúcar y enriquecidas con calcio son las más parecidas a la leche.",
      "sources": [
        {
          "title": "USDA FoodData Central: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (FDC ID 175215)",
          "url": "https://fdc.nal.usda.gov/food-details/175215/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/bebida-de-soja/",
      "pageUrlEn": "https://saciedad.com/en/foods/bebida-de-soja/"
    },
    {
      "id": "berenjena",
      "nameEs": "Berenjena (cruda)",
      "nameEn": "Eggplant, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 25,
        "proteinG": 0.98,
        "carbsG": 5.88,
        "sugarsG": 3.53,
        "fiberG": 3,
        "fatG": 0.18,
        "saturatedFatG": 0.034,
        "waterG": 92.3,
        "ironMg": 0.23,
        "potassiumMg": 229,
        "magnesiumMg": 14,
        "calciumMg": 9,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.016,
        "polyunsaturatedFatG": 0.076,
        "alaG": 0.013,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 25 kcal/100 g) + 0 (proteína: 3,9 g/100 kcal) + 2 (fibra: 12,0 g/100 kcal) + 1 (sólido con 92,3 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Casi toda agua y con bastante fibra para sus pocas calorías. Frita absorbe mucho aceite; asada, al horno o en crema conserva su ligereza.",
      "sources": [
        {
          "title": "USDA FoodData Central: Eggplant, raw (FDC ID 169228)",
          "url": "https://fdc.nal.usda.gov/food-details/169228/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/berenjena/",
      "pageUrlEn": "https://saciedad.com/en/foods/berenjena/"
    },
    {
      "id": "boniato-cocido",
      "nameEs": "Boniato, batata o camote cocido",
      "nameEn": "Sweet potato, boiled",
      "category": "verduras",
      "per100g": {
        "energyKcal": 76,
        "proteinG": 1.37,
        "carbsG": 17.7,
        "sugarsG": 5.74,
        "fiberG": 2.5,
        "fatG": 0.14,
        "saturatedFatG": 0.03,
        "waterG": 80.1,
        "ironMg": 0.72,
        "potassiumMg": 230,
        "magnesiumMg": 18,
        "calciumMg": 27,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0.061,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Dulce, blando y con fibra. Buena alternativa a la patata cuando se busca algo suave y fácil de comer.",
      "sources": [
        {
          "title": "USDA FoodData Central: Sweet potato, cooked, boiled, without skin (FDC ID 168484)",
          "url": "https://fdc.nal.usda.gov/food-details/168484/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/boniato-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/boniato-cocido/"
    },
    {
      "id": "boquerones",
      "nameEs": "Boquerones o anchoas frescas (crudos)",
      "nameEn": "European anchovy, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 131,
        "proteinG": 20.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 4.84,
        "saturatedFatG": 1.28,
        "waterG": 73.4,
        "ironMg": 3.25,
        "potassiumMg": 383,
        "magnesiumMg": 41,
        "calciumMg": 147,
        "vitaminB12Ug": 0.62,
        "monounsaturatedFatG": 1.18,
        "polyunsaturatedFatG": 1.64,
        "alaG": 0,
        "epaG": 0.538,
        "dhaG": 0.911
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 131 kcal/100 g) + 2 (proteína: 15,6 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 73,4 g de agua) = 5.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 100,
      "notesEs": "Pescado azul pequeño con mucha proteína y grasa moderada. A la plancha o al horno resultan ligeros; fritos, como es habitual en las tapas, suman bastante grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, anchovy, european, raw (FDC ID 174182)",
          "url": "https://fdc.nal.usda.gov/food-details/174182/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/boquerones/",
      "pageUrlEn": "https://saciedad.com/en/foods/boquerones/"
    },
    {
      "id": "brocoli",
      "nameEs": "Brócoli (crudo)",
      "nameEn": "Broccoli, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 34,
        "proteinG": 2.82,
        "carbsG": 6.64,
        "sugarsG": 1.7,
        "fiberG": 2.6,
        "fatG": 0.37,
        "saturatedFatG": 0.11,
        "waterG": 89.3,
        "ironMg": 0.73,
        "potassiumMg": 316,
        "magnesiumMg": 21,
        "calciumMg": 47,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.031,
        "polyunsaturatedFatG": 0.112,
        "alaG": 0.063,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha proteína por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Fibra, volumen y muy pocas calorías. Al vapor se digiere mejor que crudo; en algunas personas produce gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Broccoli, raw (FDC ID 170379)",
          "url": "https://fdc.nal.usda.gov/food-details/170379/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/brocoli/",
      "pageUrlEn": "https://saciedad.com/en/foods/brocoli/"
    },
    {
      "id": "caballa",
      "nameEs": "Caballa (cruda)",
      "nameEn": "Atlantic mackerel, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 205,
        "proteinG": 18.6,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 13.9,
        "saturatedFatG": 3.26,
        "waterG": 63.6,
        "ironMg": 1.63,
        "potassiumMg": 314,
        "magnesiumMg": 76,
        "calciumMg": 12,
        "vitaminB12Ug": 8.71,
        "monounsaturatedFatG": 5.46,
        "polyunsaturatedFatG": 3.35,
        "alaG": 0.159,
        "epaG": 0.898,
        "dhaG": 1.4
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Pescado azul económico, rico en proteína y omega-3. Más graso que el pescado blanco; si la grasa sienta pesada, mejor porciones pequeñas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, mackerel, Atlantic, raw (FDC ID 175119)",
          "url": "https://fdc.nal.usda.gov/food-details/175119/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/caballa/",
      "pageUrlEn": "https://saciedad.com/en/foods/caballa/"
    },
    {
      "id": "cacahuetes",
      "nameEs": "Cacahuetes o maníes (crudos)",
      "nameEn": "Peanuts, raw",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 567,
        "proteinG": 25.8,
        "carbsG": 16.1,
        "sugarsG": 4.72,
        "fiberG": 8.5,
        "fatG": 49.2,
        "saturatedFatG": 6.28,
        "waterG": 6.5,
        "ironMg": 4.58,
        "potassiumMg": 705,
        "magnesiumMg": 168,
        "calciumMg": 92,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 24.4,
        "polyunsaturatedFatG": 15.6,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta; proteína moderada por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Más proteína que la mayoría de los frutos secos, pero con mucha energía por bocado. El estudio de Holt midió cacahuetes tostados y salados, no crudos, así que su índice de saciedad figura en la ficha de los tostados.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peanuts, all types, raw (FDC ID 172430)",
          "url": "https://fdc.nal.usda.gov/food-details/172430/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts)",
          "url": "https://doi.org/10.1093/ajcn/66.5.1264",
          "publisher": "American Journal of Clinical Nutrition",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cacahuetes/",
      "pageUrlEn": "https://saciedad.com/en/foods/cacahuetes/"
    },
    {
      "id": "cacahuetes-tostados",
      "nameEs": "Cacahuetes o maníes tostados (sin sal)",
      "nameEn": "Dry-roasted peanuts, unsalted",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 587,
        "proteinG": 24.4,
        "carbsG": 21.3,
        "sugarsG": 4.9,
        "fiberG": 8.4,
        "fatG": 49.7,
        "saturatedFatG": 7.72,
        "waterG": 1.81,
        "ironMg": 1.58,
        "potassiumMg": 634,
        "magnesiumMg": 178,
        "calciumMg": 58,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 26.2,
        "polyunsaturatedFatG": 9.77,
        "alaG": 0.025,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 84,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 587 kcal/100 g) + 1 (proteína: 4,2 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 1,8 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Cacahuate en México y Centroamérica, maní en gran parte de Sudamérica y el Caribe, cacahuete en España. Tostados sin aceite y sin sal; un puñado de 30 g ronda las 175 kcal. En el estudio de Holt, hecho con cacahuetes tostados y salados, saciaron menos que el pan blanco por caloría.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peanuts, all types, dry-roasted, without salt (FDC ID 173806)",
          "url": "https://fdc.nal.usda.gov/food-details/173806/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-10-05"
        },
        {
          "title": "Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts)",
          "url": "https://doi.org/10.1093/ajcn/66.5.1264",
          "publisher": "American Journal of Clinical Nutrition",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cacahuetes-tostados/",
      "pageUrlEn": "https://saciedad.com/en/foods/cacahuetes-tostados/"
    },
    {
      "id": "calabacin",
      "nameEs": "Calabacín o zapallito (crudo)",
      "nameEn": "Zucchini, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 17,
        "proteinG": 1.21,
        "carbsG": 3.11,
        "sugarsG": 2.5,
        "fiberG": 1,
        "fatG": 0.32,
        "saturatedFatG": 0.08,
        "waterG": 94.8,
        "ironMg": 0.37,
        "potassiumMg": 261,
        "magnesiumMg": 18,
        "calciumMg": 16,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.011,
        "polyunsaturatedFatG": 0.091,
        "alaG": 0.061,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Suave, con mucha agua y poca fibra insoluble. Cocido o en crema es de las verduras mejor toleradas cuando hay náuseas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291)",
          "url": "https://fdc.nal.usda.gov/food-details/169291/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/calabacin/",
      "pageUrlEn": "https://saciedad.com/en/foods/calabacin/"
    },
    {
      "id": "calabaza-cocida",
      "nameEs": "Calabaza, zapallo o ahuyama (cocida)",
      "nameEn": "Pumpkin, cooked, boiled, without salt",
      "category": "verduras",
      "per100g": {
        "energyKcal": 20,
        "proteinG": 0.72,
        "carbsG": 4.9,
        "sugarsG": 2.08,
        "fiberG": 1.1,
        "fatG": 0.07,
        "saturatedFatG": 0.037,
        "waterG": 93.7,
        "ironMg": 0.57,
        "potassiumMg": 230,
        "magnesiumMg": 9,
        "calciumMg": 15,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.009,
        "polyunsaturatedFatG": 0.004,
        "alaG": 0.002,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 20 kcal/100 g) + 0 (proteína: 3,6 g/100 kcal) + 2 (fibra: 5,5 g/100 kcal) + 1 (sólido con 93,7 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Muy ligera (unas 20 kcal por 100 g) y blanda una vez cocida. En crema o puré con un poco de queso o leche es de las opciones mejor toleradas cuando hay náuseas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pumpkin, cooked, boiled, drained, without salt (FDC ID 168449)",
          "url": "https://fdc.nal.usda.gov/food-details/168449/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/calabaza-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/calabaza-cocida/"
    },
    {
      "id": "calamar",
      "nameEs": "Calamar (crudo)",
      "nameEn": "Squid, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 92,
        "proteinG": 15.6,
        "carbsG": 3.08,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 1.38,
        "saturatedFatG": 0.358,
        "waterG": 78.6,
        "ironMg": 0.68,
        "potassiumMg": 246,
        "magnesiumMg": 33,
        "calciumMg": 32,
        "vitaminB12Ug": 1.3,
        "monounsaturatedFatG": 0.107,
        "polyunsaturatedFatG": 0.524,
        "alaG": 0.004,
        "epaG": 0.146,
        "dhaG": 0.342
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 92 kcal/100 g) + 2 (proteína: 17,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 78,6 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Proteína magra con muy poca grasa si se hace a la plancha o guisado. Rebozado y frito (calamares a la romana o, en Cantabria y el País Vasco, rabas) tiene muchas más calorías y cuesta más digerirlo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mollusks, squid, mixed species, raw (FDC ID 174223)",
          "url": "https://fdc.nal.usda.gov/food-details/174223/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/calamar/",
      "pageUrlEn": "https://saciedad.com/en/foods/calamar/"
    },
    {
      "id": "caldo-de-pollo",
      "nameEs": "Caldo de pollo (sopa con pollo y verduras)",
      "nameEn": "Chicken soup (caldo de pollo)",
      "category": "platos",
      "per100g": {
        "energyKcal": 55,
        "proteinG": 6.23,
        "carbsG": 4.04,
        "sugarsG": 1.1,
        "fiberG": 0.8,
        "fatG": 1.58,
        "saturatedFatG": 0.438,
        "waterG": 87.19,
        "ironMg": 0.31,
        "potassiumMg": 181,
        "magnesiumMg": 14,
        "calciumMg": 12,
        "vitaminB12Ug": 0.06,
        "monounsaturatedFatG": 0.615,
        "polyunsaturatedFatG": 0.345,
        "alaG": 0.019,
        "epaG": 0.001,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 55 kcal/100 g) + 2 (proteína: 11,3 g/100 kcal) + 0 (fibra: 1,5 g/100 kcal) + 1 (plato de cuchara, no bebida, con 87,2 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Sopa de pollo con verduras, habitual en México y en toda América Latina y parecida a la sopa de pollo casera en España. Mucha agua y algo de proteína con pocas calorías; suele tolerarse bien cuando cuesta comer.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, sopa or caldo de pollo (FDC ID 2707135)",
          "url": "https://fdc.nal.usda.gov/food-details/2707135/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/caldo-de-pollo/",
      "pageUrlEn": "https://saciedad.com/en/foods/caldo-de-pollo/"
    },
    {
      "id": "caldo-de-res",
      "nameEs": "Caldo de res (sopa con carne y verduras)",
      "nameEn": "Beef soup (caldo de res)",
      "category": "platos",
      "per100g": {
        "energyKcal": 71,
        "proteinG": 5.91,
        "carbsG": 4.04,
        "sugarsG": 1.1,
        "fiberG": 0.8,
        "fatG": 3.4,
        "saturatedFatG": 1.29,
        "waterG": 85.49,
        "ironMg": 0.65,
        "potassiumMg": 183,
        "magnesiumMg": 13,
        "calciumMg": 14,
        "vitaminB12Ug": 0.51,
        "monounsaturatedFatG": 1.474,
        "polyunsaturatedFatG": 0.146,
        "alaG": 0.021,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 71 kcal/100 g) + 2 (proteína: 8,3 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 1 (plato de cuchara, no bebida, con 85,5 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Sopa de carne de res con verduras como elote, papa, zanahoria o chayote, de la familia del puchero y el sancocho. Mucha agua y algo de proteína por pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, sopa or caldo de res (FDC ID 2707128)",
          "url": "https://fdc.nal.usda.gov/food-details/2707128/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/caldo-de-res/",
      "pageUrlEn": "https://saciedad.com/en/foods/caldo-de-res/"
    },
    {
      "id": "caldo-de-verduras",
      "nameEs": "Caldo de verduras (listo para tomar)",
      "nameEn": "Vegetable broth, ready to serve",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 5,
        "proteinG": 0.24,
        "carbsG": 0.93,
        "sugarsG": 0.55,
        "fiberG": 0,
        "fatG": 0.07,
        "saturatedFatG": 0.028,
        "waterG": 98,
        "ironMg": 0.06,
        "potassiumMg": 19,
        "magnesiumMg": 1,
        "calciumMg": 3,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.005,
        "polyunsaturatedFatG": 0.004,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 5 kcal/100 g) + 1 (proteína: 4,8 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 0,6 g de azúcares, menos de 8) = 3.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Caldo colado, como el de brik o el casero sin las verduras. Apenas aporta calorías ni proteína, pero sí líquido: sirve para tomar algo caliente cuando cuesta comer y como base de sopas, cremas, arroces y guisos. La sal varía mucho entre marcas; conviene mirar la etiqueta.",
      "sources": [
        {
          "title": "USDA FoodData Central: Soup, vegetable broth, ready to serve (FDC ID 171583)",
          "url": "https://fdc.nal.usda.gov/food-details/171583/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/caldo-de-verduras/",
      "pageUrlEn": "https://saciedad.com/en/foods/caldo-de-verduras/"
    },
    {
      "id": "caqui",
      "nameEs": "Caqui o persimón",
      "nameEn": "Japanese persimmon (kaki), raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 70,
        "proteinG": 0.58,
        "carbsG": 18.6,
        "sugarsG": 12.5,
        "fiberG": 3.6,
        "fatG": 0.19,
        "saturatedFatG": 0.02,
        "waterG": 80.3,
        "ironMg": 0.15,
        "potassiumMg": 161,
        "magnesiumMg": 9,
        "calciumMg": 8,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.037,
        "polyunsaturatedFatG": 0.043,
        "alaG": 0.004,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 70 kcal/100 g) + 0 (proteína: 0,8 g/100 kcal) + 2 (fibra: 5,1 g/100 kcal) + 1 (sólido con 80,3 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 170,
      "notesEs": "Fruta de otoño muy dulce y de textura blanda, con bastante fibra. También se escribe kaki; las variedades que se comen firmes, como la que se vende en España con el nombre de persimon, tienen valores parecidos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Persimmons, japanese, raw (FDC ID 169941)",
          "url": "https://fdc.nal.usda.gov/food-details/169941/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/caqui/",
      "pageUrlEn": "https://saciedad.com/en/foods/caqui/"
    },
    {
      "id": "carne-molida-magra",
      "nameEs": "Carne molida o picada de res, 95 % magra (cruda)",
      "nameEn": "Beef, ground, 95% lean / 5% fat, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 137,
        "proteinG": 21.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 5,
        "saturatedFatG": 2.18,
        "waterG": 73.2,
        "ironMg": 2.38,
        "potassiumMg": 346,
        "magnesiumMg": 22,
        "calciumMg": 9,
        "vitaminB12Ug": 2.24,
        "monounsaturatedFatG": 1.99,
        "polyunsaturatedFatG": 0.257,
        "alaG": 0.029,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 137 kcal/100 g) + 2 (proteína: 15,6 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 73,2 g de agua) = 5.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Versión magra de la carne molida de picadillos, albóndigas y rellenos. Cocinada en salsa o guiso queda blanda y se come con facilidad; las versiones con más grasa suben mucho las calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beef, ground, 95% lean meat / 5% fat, raw (FDC ID 171790)",
          "url": "https://fdc.nal.usda.gov/food-details/171790/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/carne-molida-magra/",
      "pageUrlEn": "https://saciedad.com/en/foods/carne-molida-magra/"
    },
    {
      "id": "cebolla",
      "nameEs": "Cebolla (cruda)",
      "nameEn": "Onion, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 40,
        "proteinG": 1.1,
        "carbsG": 9.34,
        "sugarsG": 4.24,
        "fiberG": 1.7,
        "fatG": 0.1,
        "saturatedFatG": 0.04,
        "waterG": 89.1,
        "ironMg": 0.21,
        "potassiumMg": 146,
        "magnesiumMg": 10,
        "calciumMg": 23,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.013,
        "polyunsaturatedFatG": 0.017,
        "alaG": 0.004,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 50,
      "notesEs": "Da sabor a casi todo con pocas calorías. Cruda puede causar gases o ardor; cocinada suele sentar mejor.",
      "sources": [
        {
          "title": "USDA FoodData Central: Onions, raw (FDC ID 170000)",
          "url": "https://fdc.nal.usda.gov/food-details/170000/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cebolla/",
      "pageUrlEn": "https://saciedad.com/en/foods/cebolla/"
    },
    {
      "id": "cerezas",
      "nameEs": "Cerezas",
      "nameEn": "Sweet cherries, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 63,
        "proteinG": 1.06,
        "carbsG": 16,
        "sugarsG": 12.8,
        "fiberG": 2.1,
        "fatG": 0.2,
        "saturatedFatG": 0.038,
        "waterG": 82.2,
        "ironMg": 0.36,
        "potassiumMg": 222,
        "magnesiumMg": 11,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.047,
        "polyunsaturatedFatG": 0.052,
        "alaG": 0.026,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 63 kcal/100 g) + 0 (proteína: 1,7 g/100 kcal) + 1 (fibra: 3,3 g/100 kcal) + 1 (sólido con 82,2 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Fruta de temporada con agua, fibra y un dulzor natural alto. Un cuenco pequeño como postre; comerlas de una en una ayuda a ir despacio.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cherries, sweet, raw (FDC ID 171719)",
          "url": "https://fdc.nal.usda.gov/food-details/171719/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cerezas/",
      "pageUrlEn": "https://saciedad.com/en/foods/cerezas/"
    },
    {
      "id": "ceviche",
      "nameEs": "Ceviche de pescado",
      "nameEn": "Fish ceviche",
      "category": "platos",
      "per100g": {
        "energyKcal": 63,
        "proteinG": 10.53,
        "carbsG": 3.58,
        "sugarsG": 1.34,
        "fiberG": 0.5,
        "fatG": 0.76,
        "saturatedFatG": 0.159,
        "waterG": 84.03,
        "ironMg": 0.16,
        "potassiumMg": 282,
        "magnesiumMg": 20,
        "calciumMg": 22,
        "vitaminB12Ug": 1.5,
        "monounsaturatedFatG": 0.132,
        "polyunsaturatedFatG": 0.249,
        "alaG": 0.008,
        "epaG": 0.025,
        "dhaG": 0.13
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 63 kcal/100 g) + 2 (proteína: 16,7 g/100 kcal) + 0 (fibra: 0,8 g/100 kcal) + 1 (sólido con 84,0 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pescado blanco crudo marinado en limón con cebolla, tomate y chile, típico de Perú, Ecuador, México y Centroamérica. Mucha proteína y muy poca grasa. El limón no equivale a cocinar el pescado: se prepara con pescado muy fresco.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Ceviche (FDC ID 2706463)",
          "url": "https://fdc.nal.usda.gov/food-details/2706463/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/ceviche/",
      "pageUrlEn": "https://saciedad.com/en/foods/ceviche/"
    },
    {
      "id": "champinones",
      "nameEs": "Champiñones (crudos)",
      "nameEn": "White mushrooms, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 22,
        "proteinG": 3.09,
        "carbsG": 3.26,
        "sugarsG": 1.98,
        "fiberG": 1,
        "fatG": 0.34,
        "saturatedFatG": 0.05,
        "waterG": 92.4,
        "ironMg": 0.5,
        "potassiumMg": 318,
        "magnesiumMg": 9,
        "calciumMg": 3,
        "vitaminB12Ug": 0.04,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0.16,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha proteína por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Textura carnosa, muy pocas calorías y algo de proteína. Salteados o en revuelto dan volumen y sabor a platos pequeños.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mushrooms, white, raw (FDC ID 169251)",
          "url": "https://fdc.nal.usda.gov/food-details/169251/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/champinones/",
      "pageUrlEn": "https://saciedad.com/en/foods/champinones/"
    },
    {
      "id": "chapulines",
      "nameEs": "Chapulines (tostados)",
      "nameEn": "Chapulines (toasted grasshoppers)",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 378,
        "proteinG": 57.92,
        "carbsG": 4.46,
        "sugarsG": null,
        "fiberG": null,
        "fatG": 14.3,
        "saturatedFatG": null,
        "waterG": 9.81
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 378 kcal/100 g) + 2 (proteína: 15,3 g/100 kcal) + 0 (fibra: el estudio solo mide la fibra cruda, que no es fibra alimentaria) + 0 (sólido con 9,8 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 20,
      "notesEs": "Saltamontes (Sphenarium purpurascens) tostados en comal, típicos de México. USDA no los analiza: los valores son de un estudio publicado sobre chapulines de Puebla tostados y molidos. La proteína es proteína bruta (nitrógeno × 6,25), que en los insectos sobrestima la proteína real; los hidratos son el extracto libre de nitrógeno; la fibra queda sin dato porque el estudio solo mide la fibra cruda (9,3 g por 100 g, sobre todo quitina), que no equivale a la fibra alimentaria. La energía está calculada con los factores del Reglamento (UE) 1169/2011 para proteína, hidratos y grasa, porque el estudio solo da la energía bruta. La porción de 20 g es orientativa.",
      "sources": [
        {
          "title": "Aragón-García A, Rodríguez-Lima DR, Pino-Moreno JM, Aragón-Sánchez M, Carlos-Ángeles S, García-Pérez A. Valor nutritivo de la harina del chapulín Sphenarium purpurascens Charpentier, 1845 (Orthoptera: Pyrgomorphidae) tostado y natural. Entomología Mexicana. 2018;5:106-112 (cuadro 2, muestra D, base húmeda)",
          "url": "https://www.acaentmex.org/entomologia/revista/2018/BHN/BHN%20106-112.pdf",
          "publisher": "Sociedad Mexicana de Entomología (Entomología Mexicana)",
          "accessed": "2026-10-05"
        },
        {
          "title": "Reglamento (UE) n.º 1169/2011, sobre la información alimentaria facilitada al consumidor (anexo XIII, valores de referencia de nutrientes; anexo XIV, factores de conversión)",
          "url": "https://eur-lex.europa.eu/legal-content/ES/TXT/?uri=CELEX:32011R1169",
          "publisher": "Diario Oficial de la Unión Europea (EUR-Lex)",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chapulines/",
      "pageUrlEn": "https://saciedad.com/en/foods/chapulines/"
    },
    {
      "id": "chayote-cocido",
      "nameEs": "Chayote o guatila (cocido)",
      "nameEn": "Chayote, cooked, boiled, without salt",
      "category": "verduras",
      "per100g": {
        "energyKcal": 24,
        "proteinG": 0.62,
        "carbsG": 5.09,
        "sugarsG": 1.89,
        "fiberG": 2.8,
        "fatG": 0.48,
        "saturatedFatG": 0,
        "waterG": 93.4,
        "ironMg": 0.22,
        "potassiumMg": 173,
        "magnesiumMg": 12,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 24 kcal/100 g) + 0 (proteína: 2,6 g/100 kcal) + 2 (fibra: 11,7 g/100 kcal) + 1 (sólido con 93,4 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Sabor suave y textura blanda una vez cocido, con más de un 90 % de agua. Va bien en caldos, sopas y guisos, y suele tolerarse bien cuando hay náuseas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chayote, fruit, cooked, boiled, drained, without salt (FDC ID 170403)",
          "url": "https://fdc.nal.usda.gov/food-details/170403/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chayote-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/chayote-cocido/"
    },
    {
      "id": "chicharron",
      "nameEs": "Chicharrón o cortezas de cerdo (de bolsa)",
      "nameEn": "Pork rinds (chicharrón), plain",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 544,
        "proteinG": 61.3,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 31.3,
        "saturatedFatG": 11.4,
        "waterG": 1.8,
        "ironMg": 0.88,
        "potassiumMg": 127,
        "magnesiumMg": 11,
        "calciumMg": 30,
        "vitaminB12Ug": 0.64,
        "monounsaturatedFatG": 14.8,
        "polyunsaturatedFatG": 3.64,
        "alaG": 0.26,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 544 kcal/100 g) + 2 (proteína: 11,3 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 1,8 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alto-en-proteina",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 15,
      "notesEs": "Piel de cerdo frita: chicharrón en México y buena parte de América Latina, cortezas en España (en otros países, chicharrón es la panceta frita, un alimento distinto). Su proteína es sobre todo colágeno y lleva mucha grasa y sal; 15 g ya son unas 80 kcal.",
      "sources": [
        {
          "title": "USDA FoodData Central: Snacks, pork skins, plain (FDC ID 167961)",
          "url": "https://fdc.nal.usda.gov/food-details/167961/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chicharron/",
      "pageUrlEn": "https://saciedad.com/en/foods/chicharron/"
    },
    {
      "id": "chilaquiles",
      "nameEs": "Chilaquiles con huevo y queso",
      "nameEn": "Chilaquiles",
      "category": "platos",
      "per100g": {
        "energyKcal": 195,
        "proteinG": 10.63,
        "carbsG": 14.9,
        "sugarsG": 1.12,
        "fiberG": 2.1,
        "fatG": 10.67,
        "saturatedFatG": 5.073,
        "waterG": 61.91,
        "ironMg": 0.92,
        "potassiumMg": 164,
        "magnesiumMg": 33,
        "calciumMg": 196,
        "vitaminB12Ug": 0.5,
        "monounsaturatedFatG": 2.735,
        "polyunsaturatedFatG": 1.209,
        "alaG": 0.057,
        "epaG": 0.001,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 195 kcal/100 g) + 1 (proteína: 5,5 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 61,9 g de agua, menos de 70) = 2.",
      "glp1Tags": [],
      "typicalPortionG": 170,
      "notesEs": "Tortilla de maíz en trozos con salsa, huevo y queso, desayuno típico de México. El dato de USDA es de una receta sin freír; cuando los totopos se fríen y se añade crema, la grasa sube bastante.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Chilaquiles (FDC ID 2708505)",
          "url": "https://fdc.nal.usda.gov/food-details/2708505/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chilaquiles/",
      "pageUrlEn": "https://saciedad.com/en/foods/chilaquiles/"
    },
    {
      "id": "chirimoya",
      "nameEs": "Chirimoya",
      "nameEn": "Cherimoya, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 75,
        "proteinG": 1.57,
        "carbsG": 17.7,
        "sugarsG": 12.9,
        "fiberG": 3,
        "fatG": 0.68,
        "saturatedFatG": 0.233,
        "waterG": 79.4,
        "ironMg": 0.27,
        "potassiumMg": 287,
        "magnesiumMg": 17,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.055,
        "polyunsaturatedFatG": 0.188,
        "alaG": 0.159,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 75 kcal/100 g) + 0 (proteína: 2,1 g/100 kcal) + 2 (fibra: 4,0 g/100 kcal) + 1 (sólido con 79,4 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Fruta de pulpa blanda y muy dulce, originaria de América Central y Venezuela según el DLE. Se come a cucharadas y es fácil de tolerar; por su dulzor, media pieza suele ser porción suficiente.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cherimoya, raw (FDC ID 173953)",
          "url": "https://fdc.nal.usda.gov/food-details/173953/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chirimoya/",
      "pageUrlEn": "https://saciedad.com/en/foods/chirimoya/"
    },
    {
      "id": "chocolate-con-leche",
      "nameEs": "Chocolate con leche",
      "nameEn": "Milk chocolate",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 535,
        "proteinG": 7.65,
        "carbsG": 59.4,
        "sugarsG": 51.5,
        "fiberG": 3.4,
        "fatG": 29.7,
        "saturatedFatG": 18.5,
        "waterG": 1.5,
        "ironMg": 2.35,
        "potassiumMg": 372,
        "magnesiumMg": 63,
        "calciumMg": 189,
        "vitaminB12Ug": 0.75,
        "monounsaturatedFatG": 7.19,
        "polyunsaturatedFatG": 1.38,
        "alaG": 0.122,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Muy denso en calorías, con azúcar y grasa saturada. Un par de onzas, comidas despacio, es la forma de disfrutarlo sin que desplace comida real.",
      "sources": [
        {
          "title": "USDA FoodData Central: Candies, milk chocolate (FDC ID 167587)",
          "url": "https://fdc.nal.usda.gov/food-details/167587/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chocolate-con-leche/",
      "pageUrlEn": "https://saciedad.com/en/foods/chocolate-con-leche/"
    },
    {
      "id": "chocolate-negro",
      "nameEs": "Chocolate negro (70-85 % de cacao)",
      "nameEn": "Dark chocolate, 70-85% cacao",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 598,
        "proteinG": 7.79,
        "carbsG": 45.9,
        "sugarsG": 24,
        "fiberG": 10.9,
        "fatG": 42.6,
        "saturatedFatG": 24.5,
        "waterG": 1.37,
        "ironMg": 11.9,
        "potassiumMg": 715,
        "magnesiumMg": 228,
        "calciumMg": 73,
        "vitaminB12Ug": 0.28,
        "monounsaturatedFatG": 12.8,
        "polyunsaturatedFatG": 1.26,
        "alaG": 0.034,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 598 kcal/100 g) + 0 (proteína: 1,3 g/100 kcal) + 0 (fibra: 1,8 g/100 kcal) + 0 (sólido con 1,4 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 20,
      "notesEs": "Con más cacao tiene menos azúcar y más fibra que el chocolate con leche, pero sigue siendo muy calórico: dos onzas, unos 20 g, rondan las 120 kcal. El dato de USDA agrupa chocolates del 70 al 85 % de cacao.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chocolate, dark, 70-85% cacao solids (FDC ID 170273)",
          "url": "https://fdc.nal.usda.gov/food-details/170273/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chocolate-negro/",
      "pageUrlEn": "https://saciedad.com/en/foods/chocolate-negro/"
    },
    {
      "id": "chorizo",
      "nameEs": "Chorizo fresco de cerdo (crudo)",
      "nameEn": "Pork chorizo, fresh, raw",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 296,
        "proteinG": 13.6,
        "carbsG": 3.78,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 25.1,
        "saturatedFatG": 8.6,
        "waterG": 54.8,
        "ironMg": 1.41,
        "potassiumMg": 308,
        "magnesiumMg": 20,
        "calciumMg": 19,
        "vitaminB12Ug": 2,
        "monounsaturatedFatG": 10.6,
        "polyunsaturatedFatG": 4.3,
        "alaG": 0.156,
        "epaG": 0.002,
        "dhaG": 0.003
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 296 kcal/100 g) + 1 (proteína: 4,6 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 54,8 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "riesgo-nauseas"
      ],
      "typicalPortionG": 50,
      "notesEs": "Chorizo fresco, que se cocina antes de comerlo; esta ficha no es del chorizo curado. Tiene mucha grasa y sal, y las carnes procesadas conviene tomarlas de forma ocasional.",
      "sources": [
        {
          "title": "USDA FoodData Central: Sausage, pork, chorizo, link or ground, raw (FDC ID 173859)",
          "url": "https://fdc.nal.usda.gov/food-details/173859/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/chorizo/",
      "pageUrlEn": "https://saciedad.com/en/foods/chorizo/"
    },
    {
      "id": "ciruela",
      "nameEs": "Ciruela (fresca)",
      "nameEn": "Plum, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 46,
        "proteinG": 0.7,
        "carbsG": 11.4,
        "sugarsG": 9.92,
        "fiberG": 1.4,
        "fatG": 0.28,
        "saturatedFatG": 0.017,
        "waterG": 87.2,
        "ironMg": 0.17,
        "potassiumMg": 157,
        "magnesiumMg": 7,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.134,
        "polyunsaturatedFatG": 0.044,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 46 kcal/100 g) + 0 (proteína: 1,5 g/100 kcal) + 1 (fibra: 3,0 g/100 kcal) + 1 (sólido con 87,2 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 66,
      "notesEs": "Jugosa y con poca energía. Las ciruelas pasas o secas concentran el azúcar y la fibra, y se usan tradicionalmente contra el estreñimiento.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plums, raw (FDC ID 169949)",
          "url": "https://fdc.nal.usda.gov/food-details/169949/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/ciruela/",
      "pageUrlEn": "https://saciedad.com/en/foods/ciruela/"
    },
    {
      "id": "claras-de-huevo",
      "nameEs": "Claras de huevo (crudas)",
      "nameEn": "Egg whites, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 52,
        "proteinG": 10.9,
        "carbsG": 0.73,
        "sugarsG": 0.71,
        "fiberG": 0,
        "fatG": 0.17,
        "saturatedFatG": 0,
        "waterG": 87.6,
        "ironMg": 0.08,
        "potassiumMg": 163,
        "magnesiumMg": 11,
        "calciumMg": 7,
        "vitaminB12Ug": 0.09,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 52 kcal/100 g) + 2 (proteína: 21,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 87,6 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 66,
      "notesEs": "Casi toda su energía es proteína, sin la grasa de la yema. Se comen cocinadas, en tortilla, revueltas o cocidas, y también se venden pasteurizadas en brik. Dos claras de huevo grande pesan unos 66 g y sirven para sumar proteína a un revuelto sin añadir mucho volumen.",
      "sources": [
        {
          "title": "USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183)",
          "url": "https://fdc.nal.usda.gov/food-details/172183/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/claras-de-huevo/",
      "pageUrlEn": "https://saciedad.com/en/foods/claras-de-huevo/"
    },
    {
      "id": "coles-de-bruselas-cocidas",
      "nameEs": "Coles de Bruselas (cocidas)",
      "nameEn": "Brussels sprouts, cooked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 36,
        "proteinG": 2.55,
        "carbsG": 7.1,
        "sugarsG": 1.74,
        "fiberG": 2.6,
        "fatG": 0.5,
        "saturatedFatG": 0.102,
        "waterG": 88.9,
        "ironMg": 1.2,
        "potassiumMg": 317,
        "magnesiumMg": 20,
        "calciumMg": 36,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.038,
        "polyunsaturatedFatG": 0.255,
        "alaG": 0.173,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 36 kcal/100 g) + 1 (proteína: 7,1 g/100 kcal) + 2 (fibra: 7,2 g/100 kcal) + 1 (sólido con 88,9 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pequeñas coles cuyo sabor se suaviza si se hierven o asan sin pasarlas de punto. Son crucíferas: aportan fibra y en algunas personas producen gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971)",
          "url": "https://fdc.nal.usda.gov/food-details/169971/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/coles-de-bruselas-cocidas/",
      "pageUrlEn": "https://saciedad.com/en/foods/coles-de-bruselas-cocidas/"
    },
    {
      "id": "coliflor",
      "nameEs": "Coliflor (cruda)",
      "nameEn": "Cauliflower, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 25,
        "proteinG": 1.92,
        "carbsG": 4.97,
        "sugarsG": 1.91,
        "fiberG": 2,
        "fatG": 0.28,
        "saturatedFatG": 0.13,
        "waterG": 92.1,
        "ironMg": 0.42,
        "potassiumMg": 299,
        "magnesiumMg": 15,
        "calciumMg": 22,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.034,
        "polyunsaturatedFatG": 0.031,
        "alaG": 0.015,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Muy versátil: cocida, asada o en puré como sustituto parcial de la patata. Como otras crucíferas, puede producir hinchazón.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cauliflower, raw (FDC ID 169986)",
          "url": "https://fdc.nal.usda.gov/food-details/169986/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/coliflor/",
      "pageUrlEn": "https://saciedad.com/en/foods/coliflor/"
    },
    {
      "id": "conejo-guisado",
      "nameEs": "Conejo (guisado, carne sin hueso)",
      "nameEn": "Rabbit, domesticated, stewed",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 206,
        "proteinG": 30.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 8.41,
        "saturatedFatG": 2.51,
        "waterG": 58.8,
        "ironMg": 2.37,
        "potassiumMg": 300,
        "magnesiumMg": 20,
        "calciumMg": 20,
        "vitaminB12Ug": 6.51,
        "monounsaturatedFatG": 2.27,
        "polyunsaturatedFatG": 1.63,
        "alaG": 0.34,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 206 kcal/100 g) + 2 (proteína: 14,8 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 58,8 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Carne muy habitual en España, con mucha proteína y poca grasa. Guisado queda tierno y es fácil de comer en porciones pequeñas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Game meat, rabbit, domesticated, composite of cuts, cooked, stewed (FDC ID 174346)",
          "url": "https://fdc.nal.usda.gov/food-details/174346/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/conejo-guisado/",
      "pageUrlEn": "https://saciedad.com/en/foods/conejo-guisado/"
    },
    {
      "id": "cereales-de-maiz-azucarados",
      "nameEs": "Copos de maíz (cereal de desayuno)",
      "nameEn": "Corn flakes",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 384,
        "proteinG": 5.9,
        "carbsG": 88,
        "sugarsG": 7.84,
        "fiberG": 2.7,
        "fatG": 0.91,
        "saturatedFatG": 0.23,
        "waterG": 3.31,
        "ironMg": 19.4,
        "potassiumMg": 107,
        "magnesiumMg": 7,
        "calciumMg": 2,
        "vitaminB12Ug": 5.36,
        "monounsaturatedFatG": 0.107,
        "polyunsaturatedFatG": 0.293,
        "alaG": 0.017,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 118,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética alta.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Ligeros y con poca fibra; sacian poco y el hambre vuelve pronto. Con leche o yogur y fruta mejora bastante el conjunto.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cereals ready-to-eat, RALSTON Corn Flakes (FDC ID 174648)",
          "url": "https://fdc.nal.usda.gov/food-details/174648/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cereales-de-maiz-azucarados/",
      "pageUrlEn": "https://saciedad.com/en/foods/cereales-de-maiz-azucarados/"
    },
    {
      "id": "cordero-magro",
      "nameEs": "Cordero magro (lomo sin grasa visible, crudo)",
      "nameEn": "Lamb loin, lean only, raw (New Zealand)",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 120,
        "proteinG": 21.5,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 3.77,
        "saturatedFatG": 1.19,
        "waterG": 74.5,
        "ironMg": 1.55,
        "potassiumMg": 368,
        "magnesiumMg": 26,
        "calciumMg": 4,
        "vitaminB12Ug": 1.12,
        "monounsaturatedFatG": 0.923,
        "polyunsaturatedFatG": 0.272,
        "alaG": 0.059,
        "epaG": 0.026,
        "dhaG": 0.006
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 120 kcal/100 g) + 2 (proteína: 17,9 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 74,5 g de agua) = 5.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 125,
      "notesEs": "El lomo sin grasa visible es magro y muy proteico; las chuletas y la paletilla con su grasa tienen bastantes más calorías. Los valores son de cordero de Nueva Zelanda.",
      "sources": [
        {
          "title": "USDA FoodData Central: Lamb, New Zealand, imported, loin, boneless, separable lean only, raw (FDC ID 174452)",
          "url": "https://fdc.nal.usda.gov/food-details/174452/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cordero-magro/",
      "pageUrlEn": "https://saciedad.com/en/foods/cordero-magro/"
    },
    {
      "id": "crema-de-cacahuete",
      "nameEs": "Crema de cacahuete o mantequilla de maní (sin sal)",
      "nameEn": "Peanut butter, smooth, unsalted",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 598,
        "proteinG": 22.2,
        "carbsG": 22.3,
        "sugarsG": 10.5,
        "fiberG": 5,
        "fatG": 51.4,
        "saturatedFatG": 10.3,
        "waterG": 1.23,
        "ironMg": 1.74,
        "potassiumMg": 558,
        "magnesiumMg": 168,
        "calciumMg": 49,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 25.9,
        "polyunsaturatedFatG": 12.5,
        "alaG": 0.027,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 598 kcal/100 g) + 0 (proteína: 3,7 g/100 kcal) + 0 (fibra: 0,8 g/100 kcal) + 0 (sólido con 1,2 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 16,
      "notesEs": "En México se llama crema o mantequilla de cacahuate y en Argentina y Uruguay, pasta de maní. Una cucharada aporta proteína y grasa insaturada en poco volumen, útil cuando el apetito es muy bajo, aunque es fácil pasarse. El dato de USDA es de una crema suave de tipo estadounidense; las versiones 100 % cacahuete, sin azúcar añadido, tienen valores algo distintos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peanut butter, smooth style, without salt (FDC ID 172470)",
          "url": "https://fdc.nal.usda.gov/food-details/172470/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/crema-de-cacahuete/",
      "pageUrlEn": "https://saciedad.com/en/foods/crema-de-cacahuete/"
    },
    {
      "id": "croissant",
      "nameEs": "Croissant de mantequilla",
      "nameEn": "Croissant, butter",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 406,
        "proteinG": 8.2,
        "carbsG": 45.8,
        "sugarsG": 11.3,
        "fiberG": 2.6,
        "fatG": 21,
        "saturatedFatG": 11.7,
        "waterG": 23.2,
        "ironMg": 2.03,
        "potassiumMg": 118,
        "magnesiumMg": 16,
        "calciumMg": 37,
        "vitaminB12Ug": 0.16,
        "monounsaturatedFatG": 5.52,
        "polyunsaturatedFatG": 1.09,
        "alaG": 0.289,
        "epaG": 0.003,
        "dhaG": 0.002
      },
      "satietyIndex": 47,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética alta.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 60,
      "notesEs": "El alimento menos saciante del estudio de Holt: mucha grasa y azúcar, poca fibra. La grasa de la bollería es de lo que peor suele sentar con náuseas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Croissants, butter (FDC ID 174987)",
          "url": "https://fdc.nal.usda.gov/food-details/174987/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/croissant/",
      "pageUrlEn": "https://saciedad.com/en/foods/croissant/"
    },
    {
      "id": "cuscus-cocido",
      "nameEs": "Cuscús cocido",
      "nameEn": "Couscous, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 112,
        "proteinG": 3.79,
        "carbsG": 23.2,
        "sugarsG": 0.1,
        "fiberG": 1.4,
        "fatG": 0.16,
        "saturatedFatG": 0.029,
        "waterG": 72.6,
        "ironMg": 0.38,
        "potassiumMg": 58,
        "magnesiumMg": 8,
        "calciumMg": 8,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.022,
        "polyunsaturatedFatG": 0.064,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 112 kcal/100 g) + 0 (proteína: 3,4 g/100 kcal) + 0 (fibra: 1,3 g/100 kcal) + 1 (sólido con 72,6 g de agua) = 3.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 150,
      "notesEs": "Sémola de trigo que se prepara en minutos y queda suave, fácil de comer cuando hay poco apetito. Aporta poca fibra y proteína: con legumbres, verduras o pollo resulta más saciante.",
      "sources": [
        {
          "title": "USDA FoodData Central: Couscous, cooked (FDC ID 169700)",
          "url": "https://fdc.nal.usda.gov/food-details/169700/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/cuscus-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/cuscus-cocido/"
    },
    {
      "id": "datiles",
      "nameEs": "Dátiles (tipo deglet noor)",
      "nameEn": "Dates, deglet noor",
      "category": "frutas",
      "per100g": {
        "energyKcal": 282,
        "proteinG": 2.45,
        "carbsG": 75,
        "sugarsG": 63.4,
        "fiberG": 8,
        "fatG": 0.39,
        "saturatedFatG": 0.032,
        "waterG": 20.5,
        "ironMg": 1.02,
        "potassiumMg": 656,
        "magnesiumMg": 43,
        "calciumMg": 39,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.036,
        "polyunsaturatedFatG": 0.019,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 282 kcal/100 g) + 0 (proteína: 0,9 g/100 kcal) + 1 (fibra: 2,8 g/100 kcal) + 0 (sólido con 20,5 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 21,
      "notesEs": "Muy dulces y concentrados: aportan fibra, pero también mucha energía en poco volumen. Dos o tres pueden sustituir a un dulce o sumar energía cuando el apetito es muy bajo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Dates, deglet noor (FDC ID 171726)",
          "url": "https://fdc.nal.usda.gov/food-details/171726/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/datiles/",
      "pageUrlEn": "https://saciedad.com/en/foods/datiles/"
    },
    {
      "id": "dulce-de-leche",
      "nameEs": "Dulce de leche, manjar o arequipe",
      "nameEn": "Dulce de leche",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 315,
        "proteinG": 6.84,
        "carbsG": 55.4,
        "sugarsG": 49.7,
        "fiberG": 0,
        "fatG": 7.35,
        "saturatedFatG": 4.53,
        "waterG": 28.7,
        "ironMg": 0.17,
        "potassiumMg": 350,
        "magnesiumMg": 22,
        "calciumMg": 251,
        "vitaminB12Ug": 0.31,
        "monounsaturatedFatG": 2.14,
        "polyunsaturatedFatG": 0.375,
        "alaG": 0.05,
        "epaG": 0.004,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 315 kcal/100 g) + 0 (proteína: 2,2 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 28,7 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 20,
      "notesEs": "Casi la mitad de su peso es azúcar, con poca proteína. Una cucharada (20 g) ronda las 60 kcal; como postre ocasional, mejor en pequeña cantidad sobre fruta o yogur que a cucharadas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Dulce de Leche (FDC ID 173461)",
          "url": "https://fdc.nal.usda.gov/food-details/173461/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/dulce-de-leche/",
      "pageUrlEn": "https://saciedad.com/en/foods/dulce-de-leche/"
    },
    {
      "id": "edamame",
      "nameEs": "Edamame (granos de soja verde, cocidos)",
      "nameEn": "Edamame, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 121,
        "proteinG": 11.9,
        "carbsG": 8.91,
        "sugarsG": 2.18,
        "fiberG": 5.2,
        "fatG": 5.2,
        "saturatedFatG": 0.62,
        "waterG": 72.8,
        "ironMg": 2.27,
        "potassiumMg": 436,
        "magnesiumMg": 64,
        "calciumMg": 63,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.28,
        "polyunsaturatedFatG": 2.16,
        "alaG": 0.358,
        "epaG": 0.003,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 121 kcal/100 g) + 2 (proteína: 9,8 g/100 kcal) + 2 (fibra: 4,3 g/100 kcal) + 1 (sólido con 72,8 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-proteina",
        "alto-en-fibra"
      ],
      "typicalPortionG": 75,
      "notesEs": "Soja tierna cosechada antes de madurar; se vende congelada, en vaina o desgranada. Combina proteína y fibra como pocas legumbres y se come como picoteo o en ensaladas y salteados. Como otras legumbres, puede dar gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Edamame, frozen, prepared (FDC ID 168411)",
          "url": "https://fdc.nal.usda.gov/food-details/168411/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/edamame/",
      "pageUrlEn": "https://saciedad.com/en/foods/edamame/"
    },
    {
      "id": "empanada-de-carne",
      "nameEs": "Empanada de carne (de restaurante)",
      "nameEn": "Beef empanada, restaurant",
      "category": "platos",
      "per100g": {
        "energyKcal": 335,
        "proteinG": 11.3,
        "carbsG": 31.2,
        "sugarsG": 1.84,
        "fiberG": 2,
        "fatG": 18.4,
        "saturatedFatG": 5.16,
        "waterG": 37.5,
        "ironMg": 2.7,
        "potassiumMg": 190,
        "magnesiumMg": 21,
        "calciumMg": 20,
        "vitaminB12Ug": 0.76,
        "monounsaturatedFatG": 7.12,
        "polyunsaturatedFatG": 4.27,
        "alaG": 0.301,
        "epaG": 0.002,
        "dhaG": 0.002
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 335 kcal/100 g) + 0 (proteína: 3,4 g/100 kcal) + 0 (fibra: 0,6 g/100 kcal) + 0 (sólido con 37,5 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 90,
      "notesEs": "Masa de trigo rellena de carne, horneada o frita según el país (Argentina, Chile, Colombia, Venezuela y muchos más). El dato de USDA es de empanadas de restaurante; una casera al horno puede llevar menos grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, empanadas, beef, prepared (FDC ID 167660)",
          "url": "https://fdc.nal.usda.gov/food-details/167660/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/empanada-de-carne/",
      "pageUrlEn": "https://saciedad.com/en/foods/empanada-de-carne/"
    },
    {
      "id": "enchilada-de-pollo",
      "nameEs": "Enchilada de pollo",
      "nameEn": "Chicken enchilada",
      "category": "platos",
      "per100g": {
        "energyKcal": 178,
        "proteinG": 10.03,
        "carbsG": 14.64,
        "sugarsG": 0.79,
        "fiberG": 2.3,
        "fatG": 9.02,
        "saturatedFatG": 3.22,
        "waterG": 64.4,
        "ironMg": 0.86,
        "potassiumMg": 190,
        "magnesiumMg": 34,
        "calciumMg": 116,
        "vitaminB12Ug": 0.2,
        "monounsaturatedFatG": 2.753,
        "polyunsaturatedFatG": 1.916,
        "alaG": 0.199,
        "epaG": 0.001,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 178 kcal/100 g) + 1 (proteína: 5,6 g/100 kcal) + 0 (fibra: 1,3 g/100 kcal) + 0 (sólido con 64,4 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "riesgo-hinchazon"
      ],
      "typicalPortionG": 150,
      "notesEs": "Tortilla de maíz rellena de pollo, bañada en salsa de chile y con queso; el dato de USDA incluye frijoles refritos en la receta. Una enchilada (unos 150 g) aporta unos 15 g de proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Enchilada, chicken (FDC ID 2708568)",
          "url": "https://fdc.nal.usda.gov/food-details/2708568/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/enchilada-de-pollo/",
      "pageUrlEn": "https://saciedad.com/en/foods/enchilada-de-pollo/"
    },
    {
      "id": "esparragos-cocidos",
      "nameEs": "Espárragos verdes o trigueros (cocidos)",
      "nameEn": "Asparagus, cooked, boiled",
      "category": "verduras",
      "per100g": {
        "energyKcal": 22,
        "proteinG": 2.4,
        "carbsG": 4.11,
        "sugarsG": 1.3,
        "fiberG": 2,
        "fatG": 0.22,
        "saturatedFatG": 0.048,
        "waterG": 92.6,
        "ironMg": 0.91,
        "potassiumMg": 224,
        "magnesiumMg": 14,
        "calciumMg": 23,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0.105,
        "alaG": 0.029,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 22 kcal/100 g) + 2 (proteína: 10,9 g/100 kcal) + 2 (fibra: 9,1 g/100 kcal) + 1 (sólido con 92,6 g de agua) = 8; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 120,
      "notesEs": "Verdura muy ligera y blanda una vez cocida, que da volumen al plato con muy pocas calorías. A la plancha o en tortilla son habituales en España; los blancos en conserva tienen valores algo distintos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Asparagus, cooked, boiled, drained (FDC ID 168390)",
          "url": "https://fdc.nal.usda.gov/food-details/168390/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/esparragos-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/esparragos-cocidos/"
    },
    {
      "id": "espinacas",
      "nameEs": "Espinacas (crudas)",
      "nameEn": "Spinach, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 23,
        "proteinG": 2.86,
        "carbsG": 3.63,
        "sugarsG": 0.42,
        "fiberG": 2.2,
        "fatG": 0.39,
        "saturatedFatG": 0.06,
        "waterG": 91.4,
        "ironMg": 2.71,
        "potassiumMg": 558,
        "magnesiumMg": 79,
        "calciumMg": 99,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.01,
        "polyunsaturatedFatG": 0.165,
        "alaG": 0.138,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha proteína por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Casi todo agua: un plato grande son muy pocas calorías. Salteadas o en tortilla se reduce mucho el volumen y se comen fácil.",
      "sources": [
        {
          "title": "USDA FoodData Central: Spinach, raw (FDC ID 168462)",
          "url": "https://fdc.nal.usda.gov/food-details/168462/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/espinacas/",
      "pageUrlEn": "https://saciedad.com/en/foods/espinacas/"
    },
    {
      "id": "flan",
      "nameEs": "Flan de huevo (casero)",
      "nameEn": "Flan (caramel custard), homemade",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 145,
        "proteinG": 4.53,
        "carbsG": 22.8,
        "sugarsG": 22.8,
        "fiberG": 0,
        "fatG": 4.03,
        "saturatedFatG": 1.8,
        "waterG": 68,
        "ironMg": 0.38,
        "potassiumMg": 118,
        "magnesiumMg": 9,
        "calciumMg": 83,
        "vitaminB12Ug": 0.36,
        "monounsaturatedFatG": 1.27,
        "polyunsaturatedFatG": 0.392,
        "alaG": 0.054,
        "epaG": 0.001,
        "dhaG": 0.007
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 145 kcal/100 g) + 0 (proteína: 3,1 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 68,0 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 100,
      "notesEs": "Postre de huevo, leche y azúcar con caramelo, habitual en España y en toda América Latina. Suave y fácil de comer, con algo de proteína del huevo y la leche, pero casi una cuarta parte de su peso es azúcar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Desserts, flan, caramel custard, prepared-from-recipe (FDC ID 167574)",
          "url": "https://fdc.nal.usda.gov/food-details/167574/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/flan/",
      "pageUrlEn": "https://saciedad.com/en/foods/flan/"
    },
    {
      "id": "frambuesas",
      "nameEs": "Frambuesas (frescas)",
      "nameEn": "Raspberries, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 52,
        "proteinG": 1.2,
        "carbsG": 11.9,
        "sugarsG": 4.42,
        "fiberG": 6.5,
        "fatG": 0.65,
        "saturatedFatG": 0.019,
        "waterG": 85.8,
        "ironMg": 0.69,
        "potassiumMg": 151,
        "magnesiumMg": 22,
        "calciumMg": 25,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.064,
        "polyunsaturatedFatG": 0.375,
        "alaG": 0.126,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 52 kcal/100 g) + 0 (proteína: 2,3 g/100 kcal) + 2 (fibra: 12,5 g/100 kcal) + 1 (sólido con 85,8 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 60,
      "notesEs": "De las frutas con más fibra: 100 g aportan 6,5 g con muy pocas calorías. Congeladas suelen ser más baratas y sirven igual para yogures, avena y batidos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Raspberries, raw (FDC ID 167755)",
          "url": "https://fdc.nal.usda.gov/food-details/167755/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frambuesas/",
      "pageUrlEn": "https://saciedad.com/en/foods/frambuesas/"
    },
    {
      "id": "fresas",
      "nameEs": "Fresas o frutillas",
      "nameEn": "Strawberries",
      "category": "frutas",
      "per100g": {
        "energyKcal": 32,
        "proteinG": 0.67,
        "carbsG": 7.68,
        "sugarsG": 4.89,
        "fiberG": 2,
        "fatG": 0.3,
        "saturatedFatG": 0.02,
        "waterG": 91,
        "ironMg": 0.41,
        "potassiumMg": 153,
        "magnesiumMg": 13,
        "calciumMg": 16,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.043,
        "polyunsaturatedFatG": 0.155,
        "alaG": 0.065,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Muy pocas calorías por su volumen y bastante fibra. Un bol grande con yogur es un postre que llena.",
      "sources": [
        {
          "title": "USDA FoodData Central: Strawberries, raw (FDC ID 167762)",
          "url": "https://fdc.nal.usda.gov/food-details/167762/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/fresas/",
      "pageUrlEn": "https://saciedad.com/en/foods/fresas/"
    },
    {
      "id": "frijoles-negros-cocidos",
      "nameEs": "Frijoles negros cocidos",
      "nameEn": "Black beans, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 132,
        "proteinG": 8.86,
        "carbsG": 23.7,
        "sugarsG": 0.32,
        "fiberG": 8.7,
        "fatG": 0.54,
        "saturatedFatG": 0.14,
        "waterG": 65.7,
        "ironMg": 2.1,
        "potassiumMg": 355,
        "magnesiumMg": 70,
        "calciumMg": 27,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.047,
        "polyunsaturatedFatG": 0.231,
        "alaG": 0.105,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; mucha fibra por caloría.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Base de muchas comidas en América Latina. Fibra y proteína vegetal abundantes; remojarlos y cocerlos bien reduce los gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735)",
          "url": "https://fdc.nal.usda.gov/food-details/173735/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frijoles-negros-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/frijoles-negros-cocidos/"
    },
    {
      "id": "frijoles-negros-con-arroz",
      "nameEs": "Frijoles negros con arroz",
      "nameEn": "Black beans and white rice",
      "category": "platos",
      "per100g": {
        "energyKcal": 160,
        "proteinG": 6.01,
        "carbsG": 24.42,
        "sugarsG": 0.2,
        "fiberG": 5,
        "fatG": 4.32,
        "saturatedFatG": 0.63,
        "waterG": 63.86,
        "ironMg": 1.65,
        "potassiumMg": 212,
        "magnesiumMg": 44,
        "calciumMg": 19,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.715,
        "polyunsaturatedFatG": 1.658,
        "alaG": 0.234,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 160 kcal/100 g) + 0 (proteína: 3,8 g/100 kcal) + 1 (fibra: 3,1 g/100 kcal) + 0 (sólido con 63,9 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 200,
      "notesEs": "Congrí en Cuba y la República Dominicana, gallo pinto en Costa Rica, casamiento en El Salvador. La mezcla suma la proteína y la fibra del frijol al arroz; los frijoles pueden causar gases en algunas personas.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Black beans and white rice (FDC ID 2708994)",
          "url": "https://fdc.nal.usda.gov/food-details/2708994/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frijoles-negros-con-arroz/",
      "pageUrlEn": "https://saciedad.com/en/foods/frijoles-negros-con-arroz/"
    },
    {
      "id": "frijoles-rojos-cocidos",
      "nameEs": "Frijoles o porotos rojos cocidos",
      "nameEn": "Red kidney beans, cooked, boiled, without salt",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 127,
        "proteinG": 8.67,
        "carbsG": 22.8,
        "sugarsG": 0.32,
        "fiberG": 7.4,
        "fatG": 0.5,
        "saturatedFatG": 0.072,
        "waterG": 66.9,
        "ironMg": 2.94,
        "potassiumMg": 403,
        "magnesiumMg": 45,
        "calciumMg": 28,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.039,
        "polyunsaturatedFatG": 0.275,
        "alaG": 0.168,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 127 kcal/100 g) + 1 (proteína: 6,8 g/100 kcal) + 2 (fibra: 5,8 g/100 kcal) + 0 (sólido con 66,9 g de agua, menos de 70) = 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Habituales en la bandeja paisa colombiana, en guisos y en ensaladas. Mucha fibra y proteína vegetal; remojarlos y cocerlos bien reduce los gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beans, kidney, red, mature seeds, cooked, boiled, without salt (FDC ID 175194)",
          "url": "https://fdc.nal.usda.gov/food-details/175194/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frijoles-rojos-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/frijoles-rojos-cocidos/"
    },
    {
      "id": "frijoles-pintos-cocidos",
      "nameEs": "Frijoles pintos o bayos cocidos",
      "nameEn": "Pinto beans, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 143,
        "proteinG": 9.01,
        "carbsG": 26.2,
        "sugarsG": 0.34,
        "fiberG": 9,
        "fatG": 0.65,
        "saturatedFatG": 0.14,
        "waterG": 63,
        "ironMg": 2.09,
        "potassiumMg": 436,
        "magnesiumMg": 50,
        "calciumMg": 46,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.133,
        "polyunsaturatedFatG": 0.235,
        "alaG": 0.137,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; mucha fibra por caloría.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Perfil parecido al del frijol negro: mucha fibra y proteína. Como puré o refritos con poco aceite son fáciles de comer en porciones pequeñas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beans, pinto, mature seeds, cooked, boiled, without salt (FDC ID 175200)",
          "url": "https://fdc.nal.usda.gov/food-details/175200/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frijoles-pintos-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/frijoles-pintos-cocidos/"
    },
    {
      "id": "frijoles-refritos",
      "nameEs": "Frijoles refritos (en lata)",
      "nameEn": "Refried beans, canned, traditional style",
      "category": "platos",
      "per100g": {
        "energyKcal": 90,
        "proteinG": 4.98,
        "carbsG": 13.6,
        "sugarsG": 0.54,
        "fiberG": 3.7,
        "fatG": 2.01,
        "saturatedFatG": 0.631,
        "waterG": 77.8,
        "ironMg": 1.44,
        "potassiumMg": 319,
        "magnesiumMg": 35,
        "calciumMg": 29,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.601,
        "polyunsaturatedFatG": 0.543,
        "alaG": 0.169,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 90 kcal/100 g) + 1 (proteína: 5,5 g/100 kcal) + 2 (fibra: 4,1 g/100 kcal) + 1 (sólido con 77,8 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Puré de frijol con algo de grasa, de textura blanda y fácil de comer. Las versiones caseras con mucha manteca o aceite suman bastantes más calorías que la de lata.",
      "sources": [
        {
          "title": "USDA FoodData Central: Refried beans, canned, traditional style (FDC ID 172438)",
          "url": "https://fdc.nal.usda.gov/food-details/172438/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/frijoles-refritos/",
      "pageUrlEn": "https://saciedad.com/en/foods/frijoles-refritos/"
    },
    {
      "id": "galletas-de-mantequilla",
      "nameEs": "Galletas de mantequilla",
      "nameEn": "Butter cookies",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 467,
        "proteinG": 6.1,
        "carbsG": 68.9,
        "sugarsG": 20.2,
        "fiberG": 0.8,
        "fatG": 18.8,
        "saturatedFatG": 11.1,
        "waterG": 4.6,
        "ironMg": 2.22,
        "potassiumMg": 111,
        "magnesiumMg": 12,
        "calciumMg": 29,
        "vitaminB12Ug": 0.36,
        "monounsaturatedFatG": 5.52,
        "polyunsaturatedFatG": 0.982,
        "alaG": 0.256,
        "epaG": 0.011,
        "dhaG": 0.007
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética alta.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Densas en calorías y con poca fibra y proteína. Dos o tres galletas se comen sin darse cuenta y sacian poco.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cookies, butter, commercially prepared, enriched (FDC ID 174950)",
          "url": "https://fdc.nal.usda.gov/food-details/174950/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/galletas-de-mantequilla/",
      "pageUrlEn": "https://saciedad.com/en/foods/galletas-de-mantequilla/"
    },
    {
      "id": "gambas",
      "nameEs": "Gambas o camarones (cocidos)",
      "nameEn": "Shrimp, cooked",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 119,
        "proteinG": 22.8,
        "carbsG": 1.52,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 1.7,
        "saturatedFatG": 0.521,
        "waterG": 71.6,
        "ironMg": 0.32,
        "potassiumMg": 170,
        "magnesiumMg": 37,
        "calciumMg": 91,
        "vitaminB12Ug": 1.66,
        "monounsaturatedFatG": 0.361,
        "polyunsaturatedFatG": 0.59,
        "alaG": 0.012,
        "epaG": 0.135,
        "dhaG": 0.141
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 119 kcal/100 g) + 2 (proteína: 19,2 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 71,6 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 100,
      "notesEs": "Casi todo proteína y agua, con muy poca grasa. Cocidas o a la plancha son ligeras y rápidas de preparar; en América se llaman camarones.",
      "sources": [
        {
          "title": "USDA FoodData Central: Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) (FDC ID 171971)",
          "url": "https://fdc.nal.usda.gov/food-details/171971/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/gambas/",
      "pageUrlEn": "https://saciedad.com/en/foods/gambas/"
    },
    {
      "id": "garbanzos-cocidos",
      "nameEs": "Garbanzos cocidos",
      "nameEn": "Chickpeas, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 164,
        "proteinG": 8.86,
        "carbsG": 27.4,
        "sugarsG": 4.8,
        "fiberG": 7.6,
        "fatG": 2.59,
        "saturatedFatG": 0.27,
        "waterG": 60.2,
        "ironMg": 2.89,
        "potassiumMg": 291,
        "magnesiumMg": 48,
        "calciumMg": 49,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.583,
        "polyunsaturatedFatG": 1.16,
        "alaG": 0.043,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética media; proteína moderada por caloría; mucha fibra por caloría.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Muy versátiles: en guiso, ensalada o triturados en hummus. Ricos en fibra y proteína; pueden causar hinchazón en personas sensibles.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757)",
          "url": "https://fdc.nal.usda.gov/food-details/173757/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/garbanzos-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/garbanzos-cocidos/"
    },
    {
      "id": "gazpacho",
      "nameEs": "Gazpacho",
      "nameEn": "Gazpacho",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 26,
        "proteinG": 0.81,
        "carbsG": 4.49,
        "sugarsG": 2.81,
        "fiberG": 1,
        "fatG": 0.63,
        "saturatedFatG": 0.08,
        "waterG": 93.04,
        "ironMg": 0.24,
        "potassiumMg": 206,
        "magnesiumMg": 10,
        "calciumMg": 11,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.176,
        "polyunsaturatedFatG": 0.207,
        "alaG": 0.023,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 26 kcal/100 g) + 0 (proteína: 3,1 g/100 kcal) + 1 (fibra: 3,8 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 2,8 g de azúcares, menos de 8) = 3.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Sopa fría de tomate, pepino, pimiento y cebolla típica del verano en España, que a menudo se toma en vaso. El dato de USDA es de una receta sin pan y casi sin aceite; con el aceite de oliva de la receta andaluza tradicional las calorías suben bastante.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, gazpacho (FDC ID 2710106)",
          "url": "https://fdc.nal.usda.gov/food-details/2710106/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/gazpacho/",
      "pageUrlEn": "https://saciedad.com/en/foods/gazpacho/"
    },
    {
      "id": "granada",
      "nameEs": "Granada",
      "nameEn": "Pomegranate, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 83,
        "proteinG": 1.67,
        "carbsG": 18.7,
        "sugarsG": 13.7,
        "fiberG": 4,
        "fatG": 1.17,
        "saturatedFatG": 0.12,
        "waterG": 77.9,
        "ironMg": 0.3,
        "potassiumMg": 236,
        "magnesiumMg": 12,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.093,
        "polyunsaturatedFatG": 0.079,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 83 kcal/100 g) + 0 (proteína: 2,0 g/100 kcal) + 2 (fibra: 4,8 g/100 kcal) + 1 (sólido con 77,9 g de agua) = 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 90,
      "notesEs": "Los granos se comen solos, en ensaladas o sobre yogur; es fruta de otoño en España y en México (chiles en nogada). Unos 4 g de fibra por 100 g, en parte por las pequeñas semillas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pomegranates, raw (FDC ID 169134)",
          "url": "https://fdc.nal.usda.gov/food-details/169134/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/granada/",
      "pageUrlEn": "https://saciedad.com/en/foods/granada/"
    },
    {
      "id": "guacamole",
      "nameEs": "Guacamole",
      "nameEn": "Guacamole",
      "category": "platos",
      "per100g": {
        "energyKcal": 155,
        "proteinG": 1.95,
        "carbsG": 8.45,
        "sugarsG": 0.72,
        "fiberG": 6.5,
        "fatG": 14.18,
        "saturatedFatG": 2.057,
        "waterG": 73.02,
        "ironMg": 0.54,
        "potassiumMg": 472,
        "magnesiumMg": 28,
        "calciumMg": 12,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 9.477,
        "polyunsaturatedFatG": 1.757,
        "alaG": 0.121,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 155 kcal/100 g) + 0 (proteína: 1,3 g/100 kcal) + 2 (fibra: 4,2 g/100 kcal) + 1 (sólido con 73,0 g de agua) = 5.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra"
      ],
      "typicalPortionG": 60,
      "notesEs": "Aguacate o palta machacado con cebolla, tomate, cilantro, chile y limón. Conserva la grasa insaturada y la fibra del aguacate; con verduras crudas en lugar de totopos, la porción rinde más.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Guacamole, NFS (FDC ID 2709307)",
          "url": "https://fdc.nal.usda.gov/food-details/2709307/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/guacamole/",
      "pageUrlEn": "https://saciedad.com/en/foods/guacamole/"
    },
    {
      "id": "guanabana",
      "nameEs": "Guanábana",
      "nameEn": "Soursop, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 66,
        "proteinG": 1,
        "carbsG": 16.8,
        "sugarsG": 13.5,
        "fiberG": 3.3,
        "fatG": 0.3,
        "saturatedFatG": 0.051,
        "waterG": 81.2,
        "ironMg": 0.6,
        "potassiumMg": 278,
        "magnesiumMg": 21,
        "calciumMg": 14,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.09,
        "polyunsaturatedFatG": 0.069,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 66 kcal/100 g) + 0 (proteína: 1,5 g/100 kcal) + 2 (fibra: 5,0 g/100 kcal) + 1 (sólido con 81,2 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 125,
      "notesEs": "Pulpa blanda, cremosa y ácida, muy usada en jugos y batidos en Colombia, Perú y el Caribe. Comida en pulpa conserva la fibra; en jugo con azúcar sacia bastante menos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Soursop, raw (FDC ID 167761)",
          "url": "https://fdc.nal.usda.gov/food-details/167761/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/guanabana/",
      "pageUrlEn": "https://saciedad.com/en/foods/guanabana/"
    },
    {
      "id": "guayaba",
      "nameEs": "Guayaba",
      "nameEn": "Guava, common, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 68,
        "proteinG": 2.55,
        "carbsG": 14.3,
        "sugarsG": 8.92,
        "fiberG": 5.4,
        "fatG": 0.95,
        "saturatedFatG": 0.272,
        "waterG": 80.8,
        "ironMg": 0.26,
        "potassiumMg": 417,
        "magnesiumMg": 22,
        "calciumMg": 18,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.087,
        "polyunsaturatedFatG": 0.401,
        "alaG": 0.112,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 68 kcal/100 g) + 0 (proteína: 3,8 g/100 kcal) + 2 (fibra: 7,9 g/100 kcal) + 1 (sólido con 80,8 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Una de las frutas con más fibra (5,4 g por 100 g) y mucha vitamina C. Entera o en trozos sacia más que en jugo o en dulce de guayaba (bocadillo), que llevan azúcar añadido.",
      "sources": [
        {
          "title": "USDA FoodData Central: Guavas, common, raw (FDC ID 173044)",
          "url": "https://fdc.nal.usda.gov/food-details/173044/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/guayaba/",
      "pageUrlEn": "https://saciedad.com/en/foods/guayaba/"
    },
    {
      "id": "guisantes-cocidos",
      "nameEs": "Guisantes o arvejas cocidos",
      "nameEn": "Green peas, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 84,
        "proteinG": 5.36,
        "carbsG": 15.6,
        "sugarsG": 5.93,
        "fiberG": 5.5,
        "fatG": 0.22,
        "saturatedFatG": 0.04,
        "waterG": 77.9,
        "ironMg": 1.54,
        "potassiumMg": 271,
        "magnesiumMg": 39,
        "calciumMg": 27,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.019,
        "polyunsaturatedFatG": 0.102,
        "alaG": 0.019,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Más proteína y fibra que la mayoría de las verduras. Como guarnición o en sopas suman volumen con pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peas, green, cooked, boiled, drained, without salt (FDC ID 170420)",
          "url": "https://fdc.nal.usda.gov/food-details/170420/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/guisantes-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/guisantes-cocidos/"
    },
    {
      "id": "habas-cocidas",
      "nameEs": "Habas secas cocidas",
      "nameEn": "Fava beans, mature seeds, cooked, boiled, without salt",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 110,
        "proteinG": 7.6,
        "carbsG": 19.6,
        "sugarsG": 1.82,
        "fiberG": 5.4,
        "fatG": 0.4,
        "saturatedFatG": 0.066,
        "waterG": 71.5,
        "ironMg": 1.5,
        "potassiumMg": 268,
        "magnesiumMg": 43,
        "calciumMg": 36,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.079,
        "polyunsaturatedFatG": 0.164,
        "alaG": 0.012,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 110 kcal/100 g) + 1 (proteína: 6,9 g/100 kcal) + 2 (fibra: 4,9 g/100 kcal) + 1 (sólido con 71,5 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Habituales en sopas y guisos de México y los Andes. Aportan fibra y proteína con pocas calorías; pelarlas después de cocerlas las hace más suaves.",
      "sources": [
        {
          "title": "USDA FoodData Central: Broadbeans (fava beans), mature seeds, cooked, boiled, without salt (FDC ID 173753)",
          "url": "https://fdc.nal.usda.gov/food-details/173753/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/habas-cocidas/",
      "pageUrlEn": "https://saciedad.com/en/foods/habas-cocidas/"
    },
    {
      "id": "helado-de-vainilla",
      "nameEs": "Helado de vainilla",
      "nameEn": "Vanilla ice cream",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 207,
        "proteinG": 3.5,
        "carbsG": 23.6,
        "sugarsG": 21.2,
        "fiberG": 0.7,
        "fatG": 11,
        "saturatedFatG": 6.79,
        "waterG": 61,
        "ironMg": 0.09,
        "potassiumMg": 199,
        "magnesiumMg": 14,
        "calciumMg": 128,
        "vitaminB12Ug": 0.39,
        "monounsaturatedFatG": 2.97,
        "polyunsaturatedFatG": 0.452,
        "alaG": 0.175,
        "epaG": 0.003,
        "dhaG": 0
      },
      "satietyIndex": 96,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética media.",
      "glp1Tags": [
        "riesgo-nauseas"
      ],
      "typicalPortionG": 100,
      "notesEs": "Azúcar y grasa en textura fría y suave. Sacia parecido al pan blanco por caloría; una bola pequeña es un postre ocasional.",
      "sources": [
        {
          "title": "USDA FoodData Central: Ice creams, vanilla (FDC ID 167575)",
          "url": "https://fdc.nal.usda.gov/food-details/167575/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/helado-de-vainilla/",
      "pageUrlEn": "https://saciedad.com/en/foods/helado-de-vainilla/"
    },
    {
      "id": "higos",
      "nameEs": "Higos o brevas (frescos)",
      "nameEn": "Figs, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 74,
        "proteinG": 0.75,
        "carbsG": 19.2,
        "sugarsG": 16.3,
        "fiberG": 2.9,
        "fatG": 0.3,
        "saturatedFatG": 0.06,
        "waterG": 79.1,
        "ironMg": 0.37,
        "potassiumMg": 232,
        "magnesiumMg": 17,
        "calciumMg": 35,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.066,
        "polyunsaturatedFatG": 0.144,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 74 kcal/100 g) + 0 (proteína: 1,0 g/100 kcal) + 1 (fibra: 3,9 g/100 kcal) + 1 (sólido con 79,1 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Fruta blanda y dulce con bastante fibra para sus calorías. Las brevas son la primera cosecha de la higuera; los higos secos concentran mucho más azúcar y energía.",
      "sources": [
        {
          "title": "USDA FoodData Central: Figs, raw (FDC ID 173021)",
          "url": "https://fdc.nal.usda.gov/food-details/173021/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/higos/",
      "pageUrlEn": "https://saciedad.com/en/foods/higos/"
    },
    {
      "id": "horchata",
      "nameEs": "Horchata de arroz",
      "nameEn": "Horchata, made with water",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 88,
        "proteinG": 1.09,
        "carbsG": 20.45,
        "sugarsG": 8.07,
        "fiberG": 0.5,
        "fatG": 0.13,
        "saturatedFatG": 0.029,
        "waterG": 78.13,
        "ironMg": 0.7,
        "potassiumMg": 20,
        "magnesiumMg": 5,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.032,
        "polyunsaturatedFatG": 0.027,
        "alaG": 0.005,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 88 kcal/100 g) + 0 (proteína: 1,2 g/100 kcal) + 0 (fibra: 0,6 g/100 kcal) − 2 (líquido con azúcares: 8,1 g, 8 o más) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 250,
      "notesEs": "Bebida de arroz molido con canela y azúcar, la horchata que el Diccionario de americanismos recoge en Honduras, El Salvador, Nicaragua, Costa Rica y Panamá; la horchata de chufa de Valencia es otra bebida, con otros valores. Un vaso aporta unos 20 g de azúcar en forma líquida, que sacia poco.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Horchata, made with water (FDC ID 2710602)",
          "url": "https://fdc.nal.usda.gov/food-details/2710602/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/horchata/",
      "pageUrlEn": "https://saciedad.com/en/foods/horchata/"
    },
    {
      "id": "huevo-duro",
      "nameEs": "Huevo duro (cocido)",
      "nameEn": "Hard-boiled egg",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 155,
        "proteinG": 12.6,
        "carbsG": 1.12,
        "sugarsG": 1.12,
        "fiberG": 0,
        "fatG": 10.6,
        "saturatedFatG": 3.27,
        "waterG": 74.6,
        "ironMg": 1.19,
        "potassiumMg": 126,
        "magnesiumMg": 10,
        "calciumMg": 50,
        "vitaminB12Ug": 1.11,
        "monounsaturatedFatG": 4.08,
        "polyunsaturatedFatG": 1.41,
        "alaG": 0.035,
        "epaG": 0.005,
        "dhaG": 0.038
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 155 kcal/100 g) + 2 (proteína: 8,1 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 74,6 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 50,
      "notesEs": "Huevo cocido con cáscara hasta que cuaja la yema. Práctico para llevar: un huevo grande (50 g) aporta unos 6 g de proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Egg, whole, cooked, hard-boiled (FDC ID 173424)",
          "url": "https://fdc.nal.usda.gov/food-details/173424/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/huevo-duro/",
      "pageUrlEn": "https://saciedad.com/en/foods/huevo-duro/"
    },
    {
      "id": "huevo",
      "nameEs": "Huevo entero (crudo)",
      "nameEn": "Egg, whole, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 143,
        "proteinG": 12.6,
        "carbsG": 0.72,
        "sugarsG": 0.37,
        "fiberG": 0,
        "fatG": 9.51,
        "saturatedFatG": 3.13,
        "waterG": 76.2,
        "ironMg": 1.75,
        "potassiumMg": 138,
        "magnesiumMg": 12,
        "calciumMg": 56,
        "vitaminB12Ug": 0.89,
        "monounsaturatedFatG": 3.66,
        "polyunsaturatedFatG": 1.91,
        "alaG": 0.036,
        "epaG": 0,
        "dhaG": 0.058
      },
      "satietyIndex": 150,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 55,
      "notesEs": "Un huevo aporta unos 7 g de proteína de alta calidad en muy poco volumen. Cocido, escalfado o en tortilla es una de las opciones más prácticas cuando el apetito es bajo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287)",
          "url": "https://fdc.nal.usda.gov/food-details/171287/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/huevo/",
      "pageUrlEn": "https://saciedad.com/en/foods/huevo/"
    },
    {
      "id": "huevos-revueltos",
      "nameEs": "Huevos revueltos",
      "nameEn": "Scrambled eggs",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 149,
        "proteinG": 9.99,
        "carbsG": 1.61,
        "sugarsG": 1.39,
        "fiberG": 0,
        "fatG": 11,
        "saturatedFatG": 3.33,
        "waterG": 76.4,
        "ironMg": 1.31,
        "potassiumMg": 132,
        "magnesiumMg": 11,
        "calciumMg": 66,
        "vitaminB12Ug": 0.76,
        "monounsaturatedFatG": 4.44,
        "polyunsaturatedFatG": 2.43,
        "alaG": 0.134,
        "epaG": 0,
        "dhaG": 0.043
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 149 kcal/100 g) + 1 (proteína: 6,7 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 76,4 g de agua) = 4.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva"
      ],
      "typicalPortionG": 120,
      "notesEs": "Unos 120 g equivalen a dos huevos grandes revueltos. Blandos y fáciles de comer cuando hay poco apetito; las calorías cambian según la cantidad de aceite, mantequilla o leche que se use.",
      "sources": [
        {
          "title": "USDA FoodData Central: Egg, whole, cooked, scrambled (FDC ID 172187)",
          "url": "https://fdc.nal.usda.gov/food-details/172187/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/huevos-revueltos/",
      "pageUrlEn": "https://saciedad.com/en/foods/huevos-revueltos/"
    },
    {
      "id": "hummus",
      "nameEs": "Hummus (comercial)",
      "nameEn": "Hummus, commercial",
      "category": "platos",
      "per100g": {
        "energyKcal": 237,
        "proteinG": 7.78,
        "carbsG": 15,
        "sugarsG": 0.62,
        "fiberG": 5.5,
        "fatG": 17.8,
        "saturatedFatG": 2.56,
        "waterG": 57.4,
        "ironMg": 2.54,
        "potassiumMg": 312,
        "magnesiumMg": 75,
        "calciumMg": 47,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 5.34,
        "polyunsaturatedFatG": 8.81,
        "alaG": 0.711,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética media; fibra moderada por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 50,
      "notesEs": "Garbanzo con tahini y aceite: proteína, fibra y grasa en poca cantidad. Con verduras crudas o pan integral es una merienda completa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Hummus, commercial (FDC ID 174289)",
          "url": "https://fdc.nal.usda.gov/food-details/174289/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/hummus/",
      "pageUrlEn": "https://saciedad.com/en/foods/hummus/"
    },
    {
      "id": "jamon-cocido",
      "nameEs": "Jamón cocido en lonchas (aprox. 11 % de grasa)",
      "nameEn": "Ham, sliced, regular",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 164,
        "proteinG": 16.6,
        "carbsG": 3.63,
        "sugarsG": 1,
        "fiberG": 1.3,
        "fatG": 8.8,
        "saturatedFatG": 0.5,
        "waterG": 67.3,
        "ironMg": 1.02,
        "potassiumMg": 287,
        "magnesiumMg": 22,
        "calciumMg": 24,
        "vitaminB12Ug": 0.42,
        "monounsaturatedFatG": 4.35,
        "polyunsaturatedFatG": 0.789,
        "alaG": 0.06,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 40,
      "notesEs": "Fiambre práctico para añadir proteína a un desayuno o merienda pequeña. Es un alimento procesado con bastante sal; mejor como complemento que como base.",
      "sources": [
        {
          "title": "USDA FoodData Central: Ham, sliced, regular (approximately 11% fat) (FDC ID 173864)",
          "url": "https://fdc.nal.usda.gov/food-details/173864/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/jamon-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/jamon-cocido/"
    },
    {
      "id": "jamon-curado",
      "nameEs": "Jamón curado (serrano o prosciutto)",
      "nameEn": "Dry-cured ham (prosciutto)",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 195,
        "proteinG": 27.8,
        "carbsG": 0.3,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 8.32,
        "saturatedFatG": 2.78,
        "waterG": 55.93,
        "ironMg": 1.11,
        "potassiumMg": 510,
        "magnesiumMg": 25,
        "calciumMg": 10,
        "vitaminB12Ug": 0.88,
        "monounsaturatedFatG": 3.821,
        "polyunsaturatedFatG": 0.97,
        "alaG": 0.09,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 195 kcal/100 g) + 2 (proteína: 14,3 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 55,9 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 30,
      "notesEs": "Mucha proteína en pocas lonchas, pero también mucha sal. USDA no tiene una entrada de jamón serrano; usamos la del prosciutto, jamón curado italiano de elaboración parecida, así que el serrano o el ibérico pueden tener valores algo distintos según la pieza y la curación. Quitar la grasa visible reduce las calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Ham, prosciutto (FDC ID 2705879)",
          "url": "https://fdc.nal.usda.gov/food-details/2705879/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/jamon-curado/",
      "pageUrlEn": "https://saciedad.com/en/foods/jamon-curado/"
    },
    {
      "id": "jicama",
      "nameEs": "Jícama (cruda)",
      "nameEn": "Jicama (yam bean), raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 38,
        "proteinG": 0.72,
        "carbsG": 8.82,
        "sugarsG": 1.8,
        "fiberG": 4.9,
        "fatG": 0.09,
        "saturatedFatG": 0.021,
        "waterG": 90.1,
        "ironMg": 0.6,
        "potassiumMg": 150,
        "magnesiumMg": 12,
        "calciumMg": 12,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.005,
        "polyunsaturatedFatG": 0.043,
        "alaG": 0.014,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 38 kcal/100 g) + 0 (proteína: 1,9 g/100 kcal) + 2 (fibra: 12,9 g/100 kcal) + 1 (sólido con 90,1 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Crujiente, jugosa y con casi 5 g de fibra por 100 g. En bastones con limón y chile es un tentempié ligero; si hinchas con facilidad, empieza con porciones pequeñas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yambean (jicama), raw (FDC ID 170073)",
          "url": "https://fdc.nal.usda.gov/food-details/170073/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/jicama/",
      "pageUrlEn": "https://saciedad.com/en/foods/jicama/"
    },
    {
      "id": "judias-verdes",
      "nameEs": "Judías verdes, ejotes o chauchas (crudas)",
      "nameEn": "Green beans, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 31,
        "proteinG": 1.83,
        "carbsG": 6.97,
        "sugarsG": 3.26,
        "fiberG": 2.7,
        "fatG": 0.22,
        "saturatedFatG": 0.05,
        "waterG": 90.3,
        "ironMg": 1.03,
        "potassiumMg": 211,
        "magnesiumMg": 25,
        "calciumMg": 37,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.01,
        "polyunsaturatedFatG": 0.113,
        "alaG": 0.069,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Suaves y con fibra, de las verduras mejor toleradas. Cocidas con un poco de aceite de oliva o con patata son un plato ligero clásico.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beans, snap, green, raw (FDC ID 169961)",
          "url": "https://fdc.nal.usda.gov/food-details/169961/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/judias-verdes/",
      "pageUrlEn": "https://saciedad.com/en/foods/judias-verdes/"
    },
    {
      "id": "jurel-en-lata",
      "nameEs": "Jurel en conserva (escurrido)",
      "nameEn": "Jack mackerel, canned, drained solids",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 156,
        "proteinG": 23.2,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 6.3,
        "saturatedFatG": 1.86,
        "waterG": 69.2,
        "ironMg": 2.04,
        "potassiumMg": 194,
        "magnesiumMg": 37,
        "calciumMg": 241,
        "vitaminB12Ug": 6.94,
        "monounsaturatedFatG": 2.22,
        "polyunsaturatedFatG": 1.65,
        "alaG": 0.043,
        "epaG": 0.434,
        "dhaG": 0.796
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 156 kcal/100 g) + 2 (proteína: 14,9 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 69,2 g de agua, menos de 70) = 4.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 80,
      "notesEs": "Conserva barata y muy consumida en Chile y Perú, con unos 23 g de proteína por 100 g y grasas omega-3. Escurrido, en ensalada, con arroz o en tortilla resuelve una comida rápida con proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, mackerel, jack, canned, drained solids (FDC ID 175121)",
          "url": "https://fdc.nal.usda.gov/food-details/175121/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/jurel-en-lata/",
      "pageUrlEn": "https://saciedad.com/en/foods/jurel-en-lata/"
    },
    {
      "id": "kale",
      "nameEs": "Kale o col rizada (cruda)",
      "nameEn": "Kale, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 35,
        "proteinG": 2.92,
        "carbsG": 4.42,
        "sugarsG": 0.99,
        "fiberG": 4.1,
        "fatG": 1.49,
        "saturatedFatG": 0.178,
        "waterG": 89.6,
        "ironMg": 1.6,
        "potassiumMg": 348,
        "magnesiumMg": 33,
        "calciumMg": 254,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.104,
        "polyunsaturatedFatG": 0.673,
        "alaG": 0.378,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 35 kcal/100 g) + 2 (proteína: 8,3 g/100 kcal) + 2 (fibra: 11,7 g/100 kcal) + 1 (sólido con 89,6 g de agua) = 8; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 50,
      "notesEs": "Col de hoja rizada, crucífera como el brócoli y el repollo. Cruda en ensalada se ablanda si se masajea con aceite y limón; salteada o en caldo reduce mucho de volumen. Como otras crucíferas, puede dar gases.",
      "sources": [
        {
          "title": "USDA FoodData Central: Kale, raw (FDC ID 168421)",
          "url": "https://fdc.nal.usda.gov/food-details/168421/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/kale/",
      "pageUrlEn": "https://saciedad.com/en/foods/kale/"
    },
    {
      "id": "kefir",
      "nameEs": "Kéfir natural (bajo en grasa)",
      "nameEn": "Kefir, low-fat, plain",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 43,
        "proteinG": 3.79,
        "carbsG": 4.77,
        "sugarsG": 4.61,
        "fiberG": 0,
        "fatG": 1.02,
        "saturatedFatG": 0.658,
        "waterG": 89.7,
        "ironMg": 0.04,
        "potassiumMg": 164,
        "magnesiumMg": 12,
        "calciumMg": 130,
        "vitaminB12Ug": 0.29,
        "monounsaturatedFatG": 0.31,
        "polyunsaturatedFatG": 0.053,
        "alaG": 0.006,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 43 kcal/100 g) + 2 (proteína: 8,8 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 4,6 g de azúcares, menos de 8) = 4.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 200,
      "notesEs": "Leche fermentada, entre el yogur y la leche, con proteína y pocas calorías. Al ser bebible sacia menos que un yogur de las mismas calorías, pero es cómodo cuando cuesta comer sólidos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Kefir, lowfat, plain, LIFEWAY (FDC ID 170904)",
          "url": "https://fdc.nal.usda.gov/food-details/170904/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/kefir/",
      "pageUrlEn": "https://saciedad.com/en/foods/kefir/"
    },
    {
      "id": "kiwi",
      "nameEs": "Kiwi verde",
      "nameEn": "Kiwifruit, green",
      "category": "frutas",
      "per100g": {
        "energyKcal": 61,
        "proteinG": 1.14,
        "carbsG": 14.7,
        "sugarsG": 8.99,
        "fiberG": 3,
        "fatG": 0.52,
        "saturatedFatG": 0.03,
        "waterG": 83.1,
        "ironMg": 0.31,
        "potassiumMg": 312,
        "magnesiumMg": 17,
        "calciumMg": 34,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.047,
        "polyunsaturatedFatG": 0.287,
        "alaG": 0.042,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Fibra y vitamina C en poco tamaño. Ayuda al tránsito intestinal, algo útil si aparece estreñimiento.",
      "sources": [
        {
          "title": "USDA FoodData Central: Kiwifruit, green, raw (FDC ID 168153)",
          "url": "https://fdc.nal.usda.gov/food-details/168153/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/kiwi/",
      "pageUrlEn": "https://saciedad.com/en/foods/kiwi/"
    },
    {
      "id": "leche-desnatada",
      "nameEs": "Leche desnatada",
      "nameEn": "Milk, nonfat",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 37,
        "proteinG": 3.57,
        "carbsG": 5.02,
        "sugarsG": 5.02,
        "fiberG": 0,
        "fatG": 0.25,
        "saturatedFatG": 0.16,
        "waterG": 90.4,
        "ironMg": 0.05,
        "potassiumMg": 171,
        "magnesiumMg": 15,
        "calciumMg": 129,
        "vitaminB12Ug": 0.39,
        "monounsaturatedFatG": 0.065,
        "polyunsaturatedFatG": 0.009,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética muy baja; mucha proteína por caloría; es líquido (sacia menos que un sólido equivalente).",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "La misma proteína y calcio que la entera con un tercio de las calorías. Buena base para batidos con fruta o avena cuando el apetito es bajo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270)",
          "url": "https://fdc.nal.usda.gov/food-details/171270/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/leche-desnatada/",
      "pageUrlEn": "https://saciedad.com/en/foods/leche-desnatada/"
    },
    {
      "id": "leche-entera",
      "nameEs": "Leche entera",
      "nameEn": "Milk, whole",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 61,
        "proteinG": 3.15,
        "carbsG": 4.8,
        "sugarsG": 5.05,
        "fiberG": 0,
        "fatG": 3.25,
        "saturatedFatG": 1.86,
        "waterG": 88.1,
        "ironMg": 0.03,
        "potassiumMg": 132,
        "magnesiumMg": 10,
        "calciumMg": 113,
        "vitaminB12Ug": 0.45,
        "monounsaturatedFatG": 0.812,
        "polyunsaturatedFatG": 0.195,
        "alaG": 0.075,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; es líquido (sacia menos que un sólido equivalente).",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Aporta proteína y calcio, pero como líquido sacia menos que un alimento sólido con las mismas calorías. Un vaso puede ser útil cuando cuesta comer sólidos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265)",
          "url": "https://fdc.nal.usda.gov/food-details/171265/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/leche-entera/",
      "pageUrlEn": "https://saciedad.com/en/foods/leche-entera/"
    },
    {
      "id": "leche-semidesnatada",
      "nameEs": "Leche semidesnatada",
      "nameEn": "Reduced-fat milk (2%)",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 50,
        "proteinG": 3.3,
        "carbsG": 4.8,
        "sugarsG": 5.06,
        "fiberG": 0,
        "fatG": 1.98,
        "saturatedFatG": 1.26,
        "waterG": 89.2,
        "ironMg": 0.02,
        "potassiumMg": 140,
        "magnesiumMg": 11,
        "calciumMg": 120,
        "vitaminB12Ug": 0.53,
        "monounsaturatedFatG": 0.56,
        "polyunsaturatedFatG": 0.073,
        "alaG": 0.008,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 50 kcal/100 g) + 1 (proteína: 6,6 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) − 1 (líquido, sacia menos que un sólido; 5,1 g de azúcares, menos de 8) = 3.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Muy habitual en los desayunos en España. El dato de USDA es de leche con un 2 % de grasa; la semidesnatada española tiene entre el 1,5 y el 1,8 %, así que aporta unas pocas calorías menos. En América Latina se vende como semidescremada o parcialmente descremada.",
      "sources": [
        {
          "title": "USDA FoodData Central: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (FDC ID 171267)",
          "url": "https://fdc.nal.usda.gov/food-details/171267/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/leche-semidesnatada/",
      "pageUrlEn": "https://saciedad.com/en/foods/leche-semidesnatada/"
    },
    {
      "id": "lechuga-romana",
      "nameEs": "Lechuga romana (cruda)",
      "nameEn": "Romaine lettuce, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 17,
        "proteinG": 1.23,
        "carbsG": 3.29,
        "sugarsG": 1.19,
        "fiberG": 2.1,
        "fatG": 0.3,
        "saturatedFatG": 0.04,
        "waterG": 94.6,
        "ironMg": 0.97,
        "potassiumMg": 247,
        "magnesiumMg": 14,
        "calciumMg": 33,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.012,
        "polyunsaturatedFatG": 0.16,
        "alaG": 0.113,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 80,
      "notesEs": "Volumen, agua y crujiente con muy pocas calorías. Sacia por el volumen; la ensalada llena más si lleva proteína y algo de grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247)",
          "url": "https://fdc.nal.usda.gov/food-details/169247/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/lechuga-romana/",
      "pageUrlEn": "https://saciedad.com/en/foods/lechuga-romana/"
    },
    {
      "id": "lentejas-cocidas",
      "nameEs": "Lentejas cocidas",
      "nameEn": "Lentils, cooked",
      "category": "legumbres",
      "per100g": {
        "energyKcal": 116,
        "proteinG": 9.02,
        "carbsG": 20.1,
        "sugarsG": 1.8,
        "fiberG": 7.9,
        "fatG": 0.38,
        "saturatedFatG": 0.05,
        "waterG": 69.6,
        "ironMg": 3.33,
        "potassiumMg": 369,
        "magnesiumMg": 36,
        "calciumMg": 19,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.064,
        "polyunsaturatedFatG": 0.175,
        "alaG": 0.037,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 133,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; mucha fibra por caloría.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Proteína y fibra en un solo alimento, con un índice de saciedad alto en el estudio de Holt. Si producen gases, ayuda empezar con porciones pequeñas y cocerlas bien.",
      "sources": [
        {
          "title": "USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421)",
          "url": "https://fdc.nal.usda.gov/food-details/172421/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/lentejas-cocidas/",
      "pageUrlEn": "https://saciedad.com/en/foods/lentejas-cocidas/"
    },
    {
      "id": "lima",
      "nameEs": "Lima o limón verde",
      "nameEn": "Lime, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 30,
        "proteinG": 0.7,
        "carbsG": 10.5,
        "sugarsG": 1.69,
        "fiberG": 2.8,
        "fatG": 0.2,
        "saturatedFatG": 0.022,
        "waterG": 88.3,
        "ironMg": 0.6,
        "potassiumMg": 102,
        "magnesiumMg": 6,
        "calciumMg": 33,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.019,
        "polyunsaturatedFatG": 0.055,
        "alaG": 0.019,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 30 kcal/100 g) + 0 (proteína: 2,3 g/100 kcal) + 2 (fibra: 9,3 g/100 kcal) + 1 (sólido con 88,3 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 30,
      "notesEs": "En México y Centroamérica es el limón de todos los días, el que se exprime sobre tacos, sopas y ceviches. Como el limón amarillo, se usa para dar sabor con muy pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Limes, raw (FDC ID 168155)",
          "url": "https://fdc.nal.usda.gov/food-details/168155/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/lima/",
      "pageUrlEn": "https://saciedad.com/en/foods/lima/"
    },
    {
      "id": "limon",
      "nameEs": "Limón (pulpa, sin cáscara)",
      "nameEn": "Lemon, raw, without peel",
      "category": "frutas",
      "per100g": {
        "energyKcal": 29,
        "proteinG": 1.1,
        "carbsG": 9.32,
        "sugarsG": 2.5,
        "fiberG": 2.8,
        "fatG": 0.3,
        "saturatedFatG": 0.039,
        "waterG": 89,
        "ironMg": 0.6,
        "potassiumMg": 138,
        "magnesiumMg": 8,
        "calciumMg": 26,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.011,
        "polyunsaturatedFatG": 0.089,
        "alaG": 0.026,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 29 kcal/100 g) + 0 (proteína: 3,8 g/100 kcal) + 2 (fibra: 9,7 g/100 kcal) + 1 (sólido con 89,0 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 30,
      "notesEs": "Se usa sobre todo como condimento: su zumo da sabor a pescados, ensaladas y agua casi sin calorías. El valor es de la pulpa sin cáscara; el zumo colado tiene mucha menos fibra. En México y Centroamérica se llama limón a la lima verde, que tiene su propia ficha.",
      "sources": [
        {
          "title": "USDA FoodData Central: Lemons, raw, without peel (FDC ID 167746)",
          "url": "https://fdc.nal.usda.gov/food-details/167746/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/limon/",
      "pageUrlEn": "https://saciedad.com/en/foods/limon/"
    },
    {
      "id": "lomo-de-cerdo",
      "nameEs": "Lomo de cerdo magro (sin grasa visible, crudo)",
      "nameEn": "Pork loin, lean only, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 143,
        "proteinG": 21.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 5.66,
        "saturatedFatG": 1.95,
        "waterG": 72.2,
        "ironMg": 0.84,
        "potassiumMg": 389,
        "magnesiumMg": 23,
        "calciumMg": 17,
        "vitaminB12Ug": 0.63,
        "monounsaturatedFatG": 2.56,
        "polyunsaturatedFatG": 0.61,
        "alaG": 0.02,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 143 kcal/100 g) + 2 (proteína: 15,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 72,2 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Pieza magra del cerdo que se vende en filetes o en cinta; en México se llama lomo de puerco. El valor es solo de la parte magra, sin la grasa del borde. Tiene algo más de grasa que el solomillo y se reseca si se pasa de cocción.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pork, fresh, loin, whole, separable lean only, raw (FDC ID 168230)",
          "url": "https://fdc.nal.usda.gov/food-details/168230/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/lomo-de-cerdo/",
      "pageUrlEn": "https://saciedad.com/en/foods/lomo-de-cerdo/"
    },
    {
      "id": "lubina",
      "nameEs": "Lubina (cruda)",
      "nameEn": "Sea bass, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 97,
        "proteinG": 18.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 2,
        "saturatedFatG": 0.511,
        "waterG": 78.3,
        "ironMg": 0.29,
        "potassiumMg": 256,
        "magnesiumMg": 41,
        "calciumMg": 10,
        "vitaminB12Ug": 0.3,
        "monounsaturatedFatG": 0.424,
        "polyunsaturatedFatG": 0.743,
        "alaG": 0,
        "epaG": 0.161,
        "dhaG": 0.434
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 97 kcal/100 g) + 2 (proteína: 19,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 78,3 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pescado blanco de carne fina y suave, muy habitual de piscifactoría en España. El dato de USDA agrupa varias especies de lubina (sea bass), así que los valores de una pieza concreta pueden variar algo. A la plancha, al horno o a la sal suele tolerarse bien.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, sea bass, mixed species, raw (FDC ID 175142)",
          "url": "https://fdc.nal.usda.gov/food-details/175142/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/lubina/",
      "pageUrlEn": "https://saciedad.com/en/foods/lubina/"
    },
    {
      "id": "maiz-dulce-cocido",
      "nameEs": "Maíz dulce cocido (elote o choclo)",
      "nameEn": "Sweet corn, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 96,
        "proteinG": 3.41,
        "carbsG": 21,
        "sugarsG": 4.54,
        "fiberG": 2.4,
        "fatG": 1.5,
        "saturatedFatG": 0.2,
        "waterG": 73.4,
        "ironMg": 0.45,
        "potassiumMg": 218,
        "magnesiumMg": 26,
        "calciumMg": 3,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.374,
        "polyunsaturatedFatG": 0.603,
        "alaG": 0.018,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Más agua y fibra que otros cereales, con un dulzor natural. Una mazorca pequeña es una guarnición que llena sin muchas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Corn, sweet, yellow, cooked, boiled, drained, without salt (FDC ID 169999)",
          "url": "https://fdc.nal.usda.gov/food-details/169999/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/maiz-dulce-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/maiz-dulce-cocido/"
    },
    {
      "id": "maiz-pozolero",
      "nameEs": "Maíz pozolero o mote blanco (en conserva)",
      "nameEn": "Hominy, canned, white",
      "category": "cereales",
      "per100g": {
        "energyKcal": 72,
        "proteinG": 1.48,
        "carbsG": 14.3,
        "sugarsG": 1.51,
        "fiberG": 2.5,
        "fatG": 0.88,
        "saturatedFatG": 0.123,
        "waterG": 82.5,
        "ironMg": 0.62,
        "potassiumMg": 9,
        "magnesiumMg": 16,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.231,
        "polyunsaturatedFatG": 0.399,
        "alaG": 0.012,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 72 kcal/100 g) + 0 (proteína: 2,1 g/100 kcal) + 1 (fibra: 3,5 g/100 kcal) + 1 (sólido con 82,5 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Maíz nixtamalizado de grano grande, base del pozole en México y del mote de maíz en Perú y Ecuador. Muy hidratado y con poca densidad calórica; en caldo con pollo o carne magra resulta un plato completo y ligero.",
      "sources": [
        {
          "title": "USDA FoodData Central: Hominy, canned, white (FDC ID 169701)",
          "url": "https://fdc.nal.usda.gov/food-details/169701/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/maiz-pozolero/",
      "pageUrlEn": "https://saciedad.com/en/foods/maiz-pozolero/"
    },
    {
      "id": "malanga-cocida",
      "nameEs": "Malanga o taro (cocido)",
      "nameEn": "Taro (malanga), cooked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 142,
        "proteinG": 0.52,
        "carbsG": 34.6,
        "sugarsG": 0.49,
        "fiberG": 5.1,
        "fatG": 0.11,
        "saturatedFatG": 0.023,
        "waterG": 63.8,
        "ironMg": 0.72,
        "potassiumMg": 484,
        "magnesiumMg": 30,
        "calciumMg": 18,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.009,
        "polyunsaturatedFatG": 0.046,
        "alaG": 0.014,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 142 kcal/100 g) + 0 (proteína: 0,4 g/100 kcal) + 1 (fibra: 3,6 g/100 kcal) + 0 (sólido con 63,8 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-fibra"
      ],
      "typicalPortionG": 130,
      "notesEs": "Se conoce como malanga, taro, ocumo o pituca según el país (varias especies parecidas reciben estos nombres). Tubérculo de textura suave y con bastante fibra, que se usa como la papa en sopas y purés.",
      "sources": [
        {
          "title": "USDA FoodData Central: Taro, cooked, without salt (FDC ID 168486)",
          "url": "https://fdc.nal.usda.gov/food-details/168486/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/malanga-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/malanga-cocida/"
    },
    {
      "id": "mamey",
      "nameEs": "Mamey o zapote mamey",
      "nameEn": "Mamey sapote, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 124,
        "proteinG": 1.45,
        "carbsG": 32.1,
        "sugarsG": 20.1,
        "fiberG": 5.4,
        "fatG": 0.46,
        "saturatedFatG": 0.169,
        "waterG": 64.9,
        "ironMg": 0.78,
        "potassiumMg": 454,
        "magnesiumMg": 11,
        "calciumMg": 18,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.102,
        "polyunsaturatedFatG": 0.097,
        "alaG": 0.082,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 124 kcal/100 g) + 0 (proteína: 1,2 g/100 kcal) + 2 (fibra: 4,4 g/100 kcal) + 0 (sólido con 64,9 g de agua, menos de 70) = 4.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Fruta de pulpa roja, dulce y cremosa, que se come sola o en batidos. Aporta bastante fibra, pero también más calorías que la mayoría de las frutas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Sapote, mamey, raw (FDC ID 167760)",
          "url": "https://fdc.nal.usda.gov/food-details/167760/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/mamey/",
      "pageUrlEn": "https://saciedad.com/en/foods/mamey/"
    },
    {
      "id": "mandarina",
      "nameEs": "Mandarina",
      "nameEn": "Tangerine (mandarin orange), raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 53,
        "proteinG": 0.81,
        "carbsG": 13.3,
        "sugarsG": 10.6,
        "fiberG": 1.8,
        "fatG": 0.31,
        "saturatedFatG": 0.039,
        "waterG": 85.2,
        "ironMg": 0.15,
        "potassiumMg": 166,
        "magnesiumMg": 12,
        "calciumMg": 37,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.06,
        "polyunsaturatedFatG": 0.065,
        "alaG": 0.018,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 53 kcal/100 g) + 0 (proteína: 1,5 g/100 kcal) + 1 (fibra: 3,4 g/100 kcal) + 1 (sólido con 85,2 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 90,
      "notesEs": "Fácil de pelar y de llevar, con mucha agua y algo de fibra. Una o dos como postre o merienda aportan pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Tangerines, (mandarin oranges), raw (FDC ID 169105)",
          "url": "https://fdc.nal.usda.gov/food-details/169105/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/mandarina/",
      "pageUrlEn": "https://saciedad.com/en/foods/mandarina/"
    },
    {
      "id": "mango",
      "nameEs": "Mango",
      "nameEn": "Mango",
      "category": "frutas",
      "per100g": {
        "energyKcal": 60,
        "proteinG": 0.82,
        "carbsG": 15,
        "sugarsG": 13.7,
        "fiberG": 1.6,
        "fatG": 0.38,
        "saturatedFatG": 0.09,
        "waterG": 83.5,
        "ironMg": 0.16,
        "potassiumMg": 168,
        "magnesiumMg": 10,
        "calciumMg": 11,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.14,
        "polyunsaturatedFatG": 0.071,
        "alaG": 0.051,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Dulce y con fibra, algo más calórico que otras frutas. Una porción moderada es un postre completo por sí sola.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mangos, raw (FDC ID 169910)",
          "url": "https://fdc.nal.usda.gov/food-details/169910/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/mango/",
      "pageUrlEn": "https://saciedad.com/en/foods/mango/"
    },
    {
      "id": "mantequilla",
      "nameEs": "Mantequilla (sin sal)",
      "nameEn": "Unsalted butter",
      "category": "grasas",
      "per100g": {
        "energyKcal": 717,
        "proteinG": 0.85,
        "carbsG": 0.06,
        "sugarsG": 0.06,
        "fiberG": 0,
        "fatG": 81.1,
        "saturatedFatG": 50.5,
        "waterG": 16.2,
        "ironMg": 0.02,
        "potassiumMg": 24,
        "magnesiumMg": 2,
        "calciumMg": 24,
        "vitaminB12Ug": 0.17,
        "monounsaturatedFatG": 23.4,
        "polyunsaturatedFatG": 3.01,
        "alaG": 0.315,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 717 kcal/100 g) + 0 (proteína: 0,1 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 16,2 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 10,
      "notesEs": "Grasa láctea, en su mayor parte saturada. Una capa fina sobre una tostada son unos 10 g y unas 70 kcal.",
      "sources": [
        {
          "title": "USDA FoodData Central: Butter, without salt (FDC ID 173430)",
          "url": "https://fdc.nal.usda.gov/food-details/173430/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/mantequilla/",
      "pageUrlEn": "https://saciedad.com/en/foods/mantequilla/"
    },
    {
      "id": "manzana",
      "nameEs": "Manzana (con piel)",
      "nameEn": "Apple, with skin",
      "category": "frutas",
      "per100g": {
        "energyKcal": 52,
        "proteinG": 0.26,
        "carbsG": 13.8,
        "sugarsG": 10.4,
        "fiberG": 2.4,
        "fatG": 0.17,
        "saturatedFatG": 0.03,
        "waterG": 85.6,
        "ironMg": 0.12,
        "potassiumMg": 107,
        "magnesiumMg": 5,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.007,
        "polyunsaturatedFatG": 0.051,
        "alaG": 0.009,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 197,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 180,
      "notesEs": "Entera y con piel sacia mucho más que en zumo: fibra, agua y masticación. En el estudio de Holt casi duplicó al pan blanco.",
      "sources": [
        {
          "title": "USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688)",
          "url": "https://fdc.nal.usda.gov/food-details/171688/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/manzana/",
      "pageUrlEn": "https://saciedad.com/en/foods/manzana/"
    },
    {
      "id": "maracuya",
      "nameEs": "Maracuyá morado o gulupa",
      "nameEn": "Passion fruit, purple, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 97,
        "proteinG": 2.2,
        "carbsG": 23.4,
        "sugarsG": 11.2,
        "fiberG": 10.4,
        "fatG": 0.7,
        "saturatedFatG": 0.059,
        "waterG": 72.9,
        "ironMg": 1.6,
        "potassiumMg": 348,
        "magnesiumMg": 29,
        "calciumMg": 12,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.086,
        "polyunsaturatedFatG": 0.411,
        "alaG": 0.001,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 97 kcal/100 g) + 0 (proteína: 2,3 g/100 kcal) + 2 (fibra: 10,7 g/100 kcal) + 1 (sólido con 72,9 g de agua) = 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 40,
      "notesEs": "La pulpa con semillas tiene más de 10 g de fibra por 100 g. Sobre yogur o en ensalada de frutas aporta mucho sabor en poca cantidad; en jugo con azúcar pierde la fibra y sacia menos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Passion-fruit, (granadilla), purple, raw (FDC ID 169108)",
          "url": "https://fdc.nal.usda.gov/food-details/169108/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/maracuya/",
      "pageUrlEn": "https://saciedad.com/en/foods/maracuya/"
    },
    {
      "id": "margarina",
      "nameEs": "Margarina de tarrina (60 % de grasa, con sal)",
      "nameEn": "Margarine, tub, 60% fat, salted",
      "category": "grasas",
      "per100g": {
        "energyKcal": 533,
        "proteinG": 0.17,
        "carbsG": 0.86,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 59.8,
        "saturatedFatG": 12.1,
        "waterG": 37.6,
        "ironMg": 0,
        "potassiumMg": 30,
        "magnesiumMg": 2,
        "calciumMg": 21,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 19.3,
        "polyunsaturatedFatG": 26.5,
        "alaG": 2.72,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 533 kcal/100 g) + 0 (proteína: 0,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 37,6 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 10,
      "notesEs": "Grasa para untar hecha con aceites vegetales. Esta ficha es la margarina de tarrina de la encuesta de USDA, con un 60 % de grasa: aporta unas tres cuartas partes de la energía de la mantequilla y unas cuatro veces menos grasa saturada. Las hay del 80 % y ligeras; conviene mirar el porcentaje de grasa en la etiqueta.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Margarine, tub (FDC ID 2710160)",
          "url": "https://fdc.nal.usda.gov/food-details/2710160/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-24"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/margarina/",
      "pageUrlEn": "https://saciedad.com/en/foods/margarina/"
    },
    {
      "id": "mejillones",
      "nameEs": "Mejillones, choritos o choros (crudos, sin concha)",
      "nameEn": "Blue mussels, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 86,
        "proteinG": 11.9,
        "carbsG": 3.69,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 2.24,
        "saturatedFatG": 0.425,
        "waterG": 80.6,
        "ironMg": 3.95,
        "potassiumMg": 320,
        "magnesiumMg": 34,
        "calciumMg": 26,
        "vitaminB12Ug": 12,
        "monounsaturatedFatG": 0.507,
        "polyunsaturatedFatG": 0.606,
        "alaG": 0.02,
        "epaG": 0.188,
        "dhaG": 0.253
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 86 kcal/100 g) + 2 (proteína: 13,8 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 80,6 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Mucha proteína con muy pocas calorías y una textura blanda. Al vapor son una opción ligera; en Chile se llaman choritos y en Perú, choros.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mollusks, mussel, blue, raw (FDC ID 174216)",
          "url": "https://fdc.nal.usda.gov/food-details/174216/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/mejillones/",
      "pageUrlEn": "https://saciedad.com/en/foods/mejillones/"
    },
    {
      "id": "melocoton",
      "nameEs": "Melocotón o durazno",
      "nameEn": "Peach, yellow, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 39,
        "proteinG": 0.91,
        "carbsG": 9.54,
        "sugarsG": 8.39,
        "fiberG": 1.5,
        "fatG": 0.25,
        "saturatedFatG": 0.019,
        "waterG": 88.9,
        "ironMg": 0.25,
        "potassiumMg": 190,
        "magnesiumMg": 9,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.067,
        "polyunsaturatedFatG": 0.086,
        "alaG": 0.002,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 39 kcal/100 g) + 0 (proteína: 2,3 g/100 kcal) + 1 (fibra: 3,8 g/100 kcal) + 1 (sólido con 88,9 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Fruta jugosa, blanda cuando está madura y con muy pocas calorías. En Argentina, Chile, Perú y Colombia se llama durazno; el de lata en almíbar tiene bastante más azúcar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peaches, yellow, raw (FDC ID 169928)",
          "url": "https://fdc.nal.usda.gov/food-details/169928/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/melocoton/",
      "pageUrlEn": "https://saciedad.com/en/foods/melocoton/"
    },
    {
      "id": "melon",
      "nameEs": "Melón blanco o verde (tipo piel de sapo)",
      "nameEn": "Honeydew melon, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 36,
        "proteinG": 0.54,
        "carbsG": 9.09,
        "sugarsG": 8.12,
        "fiberG": 0.8,
        "fatG": 0.14,
        "saturatedFatG": 0.038,
        "waterG": 89.8,
        "ironMg": 0.17,
        "potassiumMg": 228,
        "magnesiumMg": 10,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.003,
        "polyunsaturatedFatG": 0.059,
        "alaG": 0.033,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 36 kcal/100 g) + 0 (proteína: 1,5 g/100 kcal) + 1 (fibra: 2,2 g/100 kcal) + 1 (sólido con 89,8 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 200,
      "notesEs": "Mucha agua y muy pocas calorías, práctico para hidratarse en verano. Los valores son los del melón honeydew, de pulpa verde clara como el piel de sapo; en muchos países de América se llama melón al cantalupo, de pulpa naranja.",
      "sources": [
        {
          "title": "USDA FoodData Central: Melons, honeydew, raw (FDC ID 169911)",
          "url": "https://fdc.nal.usda.gov/food-details/169911/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/melon/",
      "pageUrlEn": "https://saciedad.com/en/foods/melon/"
    },
    {
      "id": "miel",
      "nameEs": "Miel",
      "nameEn": "Honey",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 304,
        "proteinG": 0.3,
        "carbsG": 82.4,
        "sugarsG": 82.1,
        "fiberG": 0.2,
        "fatG": 0,
        "saturatedFatG": 0,
        "waterG": 17.1,
        "ironMg": 0.42,
        "potassiumMg": 52,
        "magnesiumMg": 2,
        "calciumMg": 6,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 304 kcal/100 g) + 0 (proteína: 0,1 g/100 kcal) + 0 (fibra: 0,1 g/100 kcal) + 0 (sólido con 17,1 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 21,
      "notesEs": "Es casi todo azúcar, 82 g por cada 100 g, y aunque sea natural cuenta como azúcar libre, igual que el azúcar de mesa. No es un ultraprocesado, pero la agrupamos con los dulces. Una cucharadita, unos 7 g, aporta unas 20 kcal.",
      "sources": [
        {
          "title": "USDA FoodData Central: Honey (FDC ID 169640)",
          "url": "https://fdc.nal.usda.gov/food-details/169640/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/miel/",
      "pageUrlEn": "https://saciedad.com/en/foods/miel/"
    },
    {
      "id": "moras",
      "nameEs": "Moras (frescas)",
      "nameEn": "Blackberries, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 43,
        "proteinG": 1.39,
        "carbsG": 9.61,
        "sugarsG": 4.88,
        "fiberG": 5.3,
        "fatG": 0.49,
        "saturatedFatG": 0.014,
        "waterG": 88.2,
        "ironMg": 0.62,
        "potassiumMg": 162,
        "magnesiumMg": 20,
        "calciumMg": 29,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.047,
        "polyunsaturatedFatG": 0.28,
        "alaG": 0.094,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 43 kcal/100 g) + 0 (proteína: 3,2 g/100 kcal) + 2 (fibra: 12,3 g/100 kcal) + 1 (sólido con 88,2 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 70,
      "notesEs": "Moras de zarza, con mucha fibra para sus pocas calorías. Frescas o congeladas van bien con yogur, avena o en batidos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Blackberries, raw (FDC ID 173946)",
          "url": "https://fdc.nal.usda.gov/food-details/173946/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/moras/",
      "pageUrlEn": "https://saciedad.com/en/foods/moras/"
    },
    {
      "id": "muslo-de-pollo",
      "nameEs": "Muslo de pollo sin piel (crudo)",
      "nameEn": "Chicken thigh, skinless, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 121,
        "proteinG": 19.7,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 4.12,
        "saturatedFatG": 1.1,
        "waterG": 76.2,
        "ironMg": 0.81,
        "potassiumMg": 242,
        "magnesiumMg": 23,
        "calciumMg": 7,
        "vitaminB12Ug": 0.61,
        "monounsaturatedFatG": 1.5,
        "polyunsaturatedFatG": 0.94,
        "alaG": 0.03,
        "epaG": 0.002,
        "dhaG": 0.007
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Algo más graso que la pechuga, pero más jugoso y fácil de comer en porciones pequeñas. Sin piel, sigue siendo una opción proteica razonable.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chicken, broilers or fryers, dark meat, thigh, meat only, raw (FDC ID 173627)",
          "url": "https://fdc.nal.usda.gov/food-details/173627/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/muslo-de-pollo/",
      "pageUrlEn": "https://saciedad.com/en/foods/muslo-de-pollo/"
    },
    {
      "id": "naranja",
      "nameEs": "Naranja",
      "nameEn": "Orange",
      "category": "frutas",
      "per100g": {
        "energyKcal": 47,
        "proteinG": 0.94,
        "carbsG": 11.8,
        "sugarsG": 9.35,
        "fiberG": 2.4,
        "fatG": 0.12,
        "saturatedFatG": 0.02,
        "waterG": 86.8,
        "ironMg": 0.1,
        "potassiumMg": 181,
        "magnesiumMg": 10,
        "calciumMg": 40,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.023,
        "polyunsaturatedFatG": 0.025,
        "alaG": 0.007,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 202,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 180,
      "notesEs": "Entera, con su fibra, fue de las frutas más saciantes en el estudio de Holt. En zumo desaparece la fibra y sacia mucho menos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Oranges, raw, all commercial varieties (FDC ID 169097)",
          "url": "https://fdc.nal.usda.gov/food-details/169097/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/naranja/",
      "pageUrlEn": "https://saciedad.com/en/foods/naranja/"
    },
    {
      "id": "nopales-cocidos",
      "nameEs": "Nopales (cocidos)",
      "nameEn": "Nopales, cooked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 15,
        "proteinG": 1.35,
        "carbsG": 3.28,
        "sugarsG": 1.12,
        "fiberG": 2,
        "fatG": 0.05,
        "saturatedFatG": 0.006,
        "waterG": 94.3,
        "ironMg": 0.5,
        "potassiumMg": 195,
        "magnesiumMg": 47,
        "calciumMg": 164,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.007,
        "polyunsaturatedFatG": 0.021,
        "alaG": 0.002,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 15 kcal/100 g) + 2 (proteína: 9,0 g/100 kcal) + 2 (fibra: 13,3 g/100 kcal) + 1 (sólido con 94,3 g de agua) = 8; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Con unas 15 kcal por 100 g aportan volumen y agua; enjuagarlos tras cocerlos o asarlos reduce su textura babosa. Cuando se come poco, mejor como acompañante de huevo, queso o frijoles que como plato único.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nopales, cooked, without salt (FDC ID 169388)",
          "url": "https://fdc.nal.usda.gov/food-details/169388/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/nopales-cocidos/",
      "pageUrlEn": "https://saciedad.com/en/foods/nopales-cocidos/"
    },
    {
      "id": "nueces",
      "nameEs": "Nueces",
      "nameEn": "Walnuts",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 654,
        "proteinG": 15.2,
        "carbsG": 13.7,
        "sugarsG": 2.61,
        "fiberG": 6.7,
        "fatG": 65.2,
        "saturatedFatG": 6.13,
        "waterG": 4.07,
        "ironMg": 2.91,
        "potassiumMg": 441,
        "magnesiumMg": 158,
        "calciumMg": 98,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 8.93,
        "polyunsaturatedFatG": 47.2,
        "alaG": 9.08,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Ricas en omega-3 vegetal y muy energéticas. Cuatro o cinco nueces bastan como complemento de un yogur o una ensalada.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nuts, walnuts, english (FDC ID 170187)",
          "url": "https://fdc.nal.usda.gov/food-details/170187/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/nueces/",
      "pageUrlEn": "https://saciedad.com/en/foods/nueces/"
    },
    {
      "id": "name-cocido",
      "nameEs": "Ñame (cocido)",
      "nameEn": "Yam (ñame), cooked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 116,
        "proteinG": 1.49,
        "carbsG": 27.5,
        "sugarsG": 0.49,
        "fiberG": 3.9,
        "fatG": 0.14,
        "saturatedFatG": 0.029,
        "waterG": 70.1,
        "ironMg": 0.52,
        "potassiumMg": 670,
        "magnesiumMg": 18,
        "calciumMg": 14,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.005,
        "polyunsaturatedFatG": 0.06,
        "alaG": 0.009,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 116 kcal/100 g) + 0 (proteína: 1,3 g/100 kcal) + 1 (fibra: 3,4 g/100 kcal) + 1 (sólido con 70,1 g de agua) = 4.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-fibra"
      ],
      "typicalPortionG": 130,
      "notesEs": "Tubérculo habitual en el Caribe, Colombia y Centroamérica, por ejemplo en el sancocho; no es el boniato ni el camote, aunque en inglés a veces se confundan. Almidón con algo de fibra y textura blanda.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yam, cooked, boiled, drained, or baked, without salt (FDC ID 170072)",
          "url": "https://fdc.nal.usda.gov/food-details/170072/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/name-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/name-cocido/"
    },
    {
      "id": "paella-mixta",
      "nameEs": "Paella mixta (pollo y marisco)",
      "nameEn": "Mixed paella with chicken and seafood",
      "category": "platos",
      "per100g": {
        "energyKcal": 143,
        "proteinG": 8.03,
        "carbsG": 16.44,
        "sugarsG": 0.92,
        "fiberG": 0.7,
        "fatG": 4.76,
        "saturatedFatG": 1.005,
        "waterG": 68.8,
        "ironMg": 1.2,
        "potassiumMg": 112,
        "magnesiumMg": 14,
        "calciumMg": 18,
        "vitaminB12Ug": 1.24,
        "monounsaturatedFatG": 2.658,
        "polyunsaturatedFatG": 0.598,
        "alaG": 0.043,
        "epaG": 0.006,
        "dhaG": 0.009
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 143 kcal/100 g) + 1 (proteína: 5,6 g/100 kcal) + 0 (fibra: 0,5 g/100 kcal) + 0 (sólido con 68,8 g de agua, menos de 70) = 3.",
      "glp1Tags": [],
      "typicalPortionG": 250,
      "notesEs": "Arroz con pollo, marisco y verduras cocinado en caldo con aceite de oliva, uno de los platos más conocidos de España (la receta de USDA lleva además algo de embutido). El arroz es la mayor parte del plato: con más marisco y pollo y menos arroz sube la proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Paella with seafood (FDC ID 2706711)",
          "url": "https://fdc.nal.usda.gov/food-details/2706711/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/paella-mixta/",
      "pageUrlEn": "https://saciedad.com/en/foods/paella-mixta/"
    },
    {
      "id": "palomitas-de-maiz",
      "nameEs": "Palomitas de maíz (sin aceite)",
      "nameEn": "Popcorn, air-popped",
      "category": "cereales",
      "per100g": {
        "energyKcal": 387,
        "proteinG": 12.9,
        "carbsG": 77.8,
        "sugarsG": 0.87,
        "fiberG": 14.5,
        "fatG": 4.54,
        "saturatedFatG": 0.64,
        "waterG": 3.32,
        "ironMg": 3.19,
        "potassiumMg": 329,
        "magnesiumMg": 144,
        "calciumMg": 7,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.95,
        "polyunsaturatedFatG": 2.32,
        "alaG": 0.054,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 154,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética alta; fibra moderada por caloría.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Por 100 g son densas en calorías (es maíz seco), pero una ración de 30 g llena un bol: en el estudio de Holt saciaron más que otros snacks. Sin mantequilla ni azúcar; con aceite o caramelo cambia por completo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Snacks, popcorn, air-popped (FDC ID 167959)",
          "url": "https://fdc.nal.usda.gov/food-details/167959/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/palomitas-de-maiz/",
      "pageUrlEn": "https://saciedad.com/en/foods/palomitas-de-maiz/"
    },
    {
      "id": "pan-blanco",
      "nameEs": "Pan blanco (de molde o barra)",
      "nameEn": "White bread",
      "category": "cereales",
      "per100g": {
        "energyKcal": 266,
        "proteinG": 8.85,
        "carbsG": 49.4,
        "sugarsG": 5.67,
        "fiberG": 2.7,
        "fatG": 3.33,
        "saturatedFatG": 0.7,
        "waterG": 36.4,
        "ironMg": 3.61,
        "potassiumMg": 126,
        "magnesiumMg": 23,
        "calciumMg": 144,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.599,
        "polyunsaturatedFatG": 1.6,
        "alaG": 0.166,
        "epaG": 0.001,
        "dhaG": 0
      },
      "satietyIndex": 100,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética media.",
      "glp1Tags": [],
      "typicalPortionG": 40,
      "notesEs": "Es la referencia del índice de saciedad (100): sacia relativamente poco para sus calorías. Tostado y con una fuente de proteína encima mejora bastante.",
      "sources": [
        {
          "title": "USDA FoodData Central: Bread, white, commercially prepared (includes soft bread crumbs) (FDC ID 174924)",
          "url": "https://fdc.nal.usda.gov/food-details/174924/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pan-blanco/",
      "pageUrlEn": "https://saciedad.com/en/foods/pan-blanco/"
    },
    {
      "id": "pan-de-centeno",
      "nameEs": "Pan de centeno",
      "nameEn": "Rye bread",
      "category": "cereales",
      "per100g": {
        "energyKcal": 259,
        "proteinG": 8.5,
        "carbsG": 48.3,
        "sugarsG": 3.85,
        "fiberG": 5.8,
        "fatG": 3.3,
        "saturatedFatG": 0.626,
        "waterG": 37.3,
        "ironMg": 2.83,
        "potassiumMg": 166,
        "magnesiumMg": 40,
        "calciumMg": 73,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.31,
        "polyunsaturatedFatG": 0.799,
        "alaG": 0.06,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 259 kcal/100 g) + 0 (proteína: 3,3 g/100 kcal) + 1 (fibra: 2,2 g/100 kcal) + 0 (sólido con 37,3 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 40,
      "notesEs": "Tiene más fibra que el pan blanco; una rebanada acompaña bien una proteína como huevo, queso fresco o pescado en lata. El centeno contiene gluten, y el pan comercial suele mezclarlo con harina de trigo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Bread, rye (FDC ID 172684)",
          "url": "https://fdc.nal.usda.gov/food-details/172684/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pan-de-centeno/",
      "pageUrlEn": "https://saciedad.com/en/foods/pan-de-centeno/"
    },
    {
      "id": "pan-dulce",
      "nameEs": "Pan dulce (tipo concha)",
      "nameEn": "Pan dulce, sweet yeast bread",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 367,
        "proteinG": 9.42,
        "carbsG": 56.4,
        "sugarsG": 12.5,
        "fiberG": 2.3,
        "fatG": 11.6,
        "saturatedFatG": 2.18,
        "waterG": 21.5,
        "ironMg": 2.87,
        "potassiumMg": 103,
        "magnesiumMg": 24,
        "calciumMg": 86,
        "vitaminB12Ug": 0.11,
        "monounsaturatedFatG": 3.5,
        "polyunsaturatedFatG": 1.53,
        "alaG": 0.066,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 367 kcal/100 g) + 0 (proteína: 2,6 g/100 kcal) + 0 (fibra: 0,6 g/100 kcal) + 0 (sólido con 21,5 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 65,
      "notesEs": "Bollería mexicana de masa dulce con levadura, como las conchas. Mucha energía y azúcar con poca fibra: sacia poco para las calorías que aporta, así que funciona mejor como gusto ocasional.",
      "sources": [
        {
          "title": "USDA FoodData Central: Bread, pan dulce, sweet yeast bread (FDC ID 167935)",
          "url": "https://fdc.nal.usda.gov/food-details/167935/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pan-dulce/",
      "pageUrlEn": "https://saciedad.com/en/foods/pan-dulce/"
    },
    {
      "id": "pan-integral",
      "nameEs": "Pan integral de trigo",
      "nameEn": "Whole-wheat bread",
      "category": "cereales",
      "per100g": {
        "energyKcal": 252,
        "proteinG": 12.4,
        "carbsG": 42.7,
        "sugarsG": 4.34,
        "fiberG": 6,
        "fatG": 3.5,
        "saturatedFatG": 0.72,
        "waterG": 39,
        "ironMg": 2.47,
        "potassiumMg": 254,
        "magnesiumMg": 75,
        "calciumMg": 161,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.62,
        "polyunsaturatedFatG": 1.59,
        "alaG": 0.137,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 157,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; proteína moderada por caloría; fibra moderada por caloría.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 40,
      "notesEs": "Más fibra y proteína que el blanco, y un índice de saciedad claramente mayor. Fíjate en que la harina integral sea el primer ingrediente.",
      "sources": [
        {
          "title": "USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688)",
          "url": "https://fdc.nal.usda.gov/food-details/172688/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pan-integral/",
      "pageUrlEn": "https://saciedad.com/en/foods/pan-integral/"
    },
    {
      "id": "papaya",
      "nameEs": "Papaya",
      "nameEn": "Papaya",
      "category": "frutas",
      "per100g": {
        "energyKcal": 43,
        "proteinG": 0.47,
        "carbsG": 10.8,
        "sugarsG": 7.82,
        "fiberG": 1.7,
        "fatG": 0.26,
        "saturatedFatG": 0.08,
        "waterG": 88.1,
        "ironMg": 0.25,
        "potassiumMg": 182,
        "magnesiumMg": 21,
        "calciumMg": 20,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.072,
        "polyunsaturatedFatG": 0.058,
        "alaG": 0.047,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Blanda, dulce y muy digestiva. Habitual en el desayuno en América Latina; combina bien con yogur o requesón.",
      "sources": [
        {
          "title": "USDA FoodData Central: Papayas, raw (FDC ID 169926)",
          "url": "https://fdc.nal.usda.gov/food-details/169926/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/papaya/",
      "pageUrlEn": "https://saciedad.com/en/foods/papaya/"
    },
    {
      "id": "pasta-cocida",
      "nameEs": "Pasta cocida",
      "nameEn": "Pasta, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 158,
        "proteinG": 5.8,
        "carbsG": 30.9,
        "sugarsG": 0.56,
        "fiberG": 1.8,
        "fatG": 0.93,
        "saturatedFatG": 0.18,
        "waterG": 62.1,
        "ironMg": 1.28,
        "potassiumMg": 44,
        "magnesiumMg": 18,
        "calciumMg": 7,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.131,
        "polyunsaturatedFatG": 0.326,
        "alaG": 0.024,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 119,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética baja.",
      "glp1Tags": [],
      "typicalPortionG": 150,
      "notesEs": "Sacia algo más que el pan blanco. Cocida al dente y acompañada de proteína y verduras, una porción moderada llena sin pesar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pasta, cooked, enriched, without added salt (FDC ID 169737)",
          "url": "https://fdc.nal.usda.gov/food-details/169737/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pasta-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/pasta-cocida/"
    },
    {
      "id": "pasta-integral-cocida",
      "nameEs": "Pasta integral cocida",
      "nameEn": "Whole-wheat pasta, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 149,
        "proteinG": 5.99,
        "carbsG": 30.1,
        "sugarsG": 0.75,
        "fiberG": 3.9,
        "fatG": 1.71,
        "saturatedFatG": 0.24,
        "waterG": 61.8,
        "ironMg": 1.72,
        "potassiumMg": 96,
        "magnesiumMg": 54,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.176,
        "polyunsaturatedFatG": 0.574,
        "alaG": 0.036,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 188,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética baja; proteína moderada por caloría; fibra moderada por caloría.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 150,
      "notesEs": "Uno de los cereales más saciantes en el estudio de Holt, gracias a la fibra. Puede notarse más pesada si hay molestias digestivas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910)",
          "url": "https://fdc.nal.usda.gov/food-details/168910/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pasta-integral-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/pasta-integral-cocida/"
    },
    {
      "id": "patacones",
      "nameEs": "Patacones o tostones (plátano verde frito)",
      "nameEn": "Fried green plantain (tostones)",
      "category": "verduras",
      "per100g": {
        "energyKcal": 309,
        "proteinG": 1.5,
        "carbsG": 49.2,
        "sugarsG": 3.63,
        "fiberG": 3.5,
        "fatG": 11.8,
        "saturatedFatG": 3.69,
        "waterG": 36.1,
        "ironMg": 0.67,
        "potassiumMg": 482,
        "magnesiumMg": 58,
        "calciumMg": 4,
        "monounsaturatedFatG": 4.35,
        "polyunsaturatedFatG": 2.7,
        "alaG": 0.212,
        "epaG": 0.001,
        "dhaG": 0.003
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 309 kcal/100 g) + 0 (proteína: 0,5 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 36,1 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 80,
      "notesEs": "Plátano verde aplastado y frito: patacones en Colombia, Ecuador, Panamá y Venezuela; tostones en Puerto Rico y la República Dominicana. Absorbe bastante aceite y tiene más del doble de calorías que el plátano verde cocido.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plantains, green, fried (FDC ID 168199)",
          "url": "https://fdc.nal.usda.gov/food-details/168199/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/patacones/",
      "pageUrlEn": "https://saciedad.com/en/foods/patacones/"
    },
    {
      "id": "patata-cocida",
      "nameEs": "Patata o papa cocida (con piel)",
      "nameEn": "Potato, boiled in skin",
      "category": "verduras",
      "per100g": {
        "energyKcal": 87,
        "proteinG": 1.87,
        "carbsG": 20.1,
        "sugarsG": 0.91,
        "fiberG": 1.8,
        "fatG": 0.1,
        "saturatedFatG": 0.03,
        "waterG": 77,
        "ironMg": 0.31,
        "potassiumMg": 379,
        "magnesiumMg": 22,
        "calciumMg": 5,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.002,
        "polyunsaturatedFatG": 0.043,
        "alaG": 0.01,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 323,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "El alimento más saciante del estudio de Holt, con mucha diferencia. Cocida o al horno; frita pierde esa ventaja porque multiplica las calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438)",
          "url": "https://fdc.nal.usda.gov/food-details/170438/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/patata-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/patata-cocida/"
    },
    {
      "id": "patatas-fritas",
      "nameEs": "Patatas o papas fritas (de restaurante)",
      "nameEn": "French fries",
      "category": "ultraprocesados",
      "per100g": {
        "energyKcal": 312,
        "proteinG": 3.43,
        "carbsG": 41.4,
        "sugarsG": 0.3,
        "fiberG": 3.8,
        "fatG": 14.7,
        "saturatedFatG": 2.34,
        "waterG": 38.6,
        "ironMg": 0.81,
        "potassiumMg": 579,
        "magnesiumMg": 35,
        "calciumMg": 18,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 5.97,
        "polyunsaturatedFatG": 5.4,
        "alaG": 0.407,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 116,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética alta.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "La misma patata tiene más del triple de calorías frita que cocida (312 frente a 87 kcal por 100 g) y pierde casi toda su ventaja saciante. El consenso de 2025 sobre nutrición y GLP-1 aconseja evitar los alimentos grasos en los primeros días del tratamiento.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fast foods, potato, french fried in vegetable oil (FDC ID 170698)",
          "url": "https://fdc.nal.usda.gov/food-details/170698/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/patatas-fritas/",
      "pageUrlEn": "https://saciedad.com/en/foods/patatas-fritas/"
    },
    {
      "id": "pechuga-de-pavo",
      "nameEs": "Pechuga de pavo sin piel (cruda)",
      "nameEn": "Turkey breast, skinless, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 114,
        "proteinG": 23.7,
        "carbsG": 0.14,
        "sugarsG": 0.05,
        "fiberG": 0,
        "fatG": 1.48,
        "saturatedFatG": 0.29,
        "waterG": 74.9,
        "ironMg": 0.73,
        "potassiumMg": 242,
        "magnesiumMg": 28,
        "calciumMg": 11,
        "vitaminB12Ug": 0.63,
        "monounsaturatedFatG": 0.264,
        "polyunsaturatedFatG": 0.258,
        "alaG": 0.009,
        "epaG": 0,
        "dhaG": 0.002
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 125,
      "notesEs": "Muy magra y de sabor suave. Buena alternativa al pollo; en fiambre conviene mirar la etiqueta, porque muchos llevan poco pavo real.",
      "sources": [
        {
          "title": "USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098)",
          "url": "https://fdc.nal.usda.gov/food-details/171098/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pechuga-de-pavo/",
      "pageUrlEn": "https://saciedad.com/en/foods/pechuga-de-pavo/"
    },
    {
      "id": "pechuga-de-pollo-cocida",
      "nameEs": "Pechuga de pollo cocida (deshebrada o desmenuzada)",
      "nameEn": "Chicken breast, meat only, cooked, stewed",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 151,
        "proteinG": 29,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 3.03,
        "saturatedFatG": 0.85,
        "waterG": 68.3,
        "ironMg": 0.88,
        "potassiumMg": 187,
        "magnesiumMg": 24,
        "calciumMg": 13,
        "vitaminB12Ug": 0.23,
        "monounsaturatedFatG": 1.03,
        "polyunsaturatedFatG": 0.66,
        "alaG": 0.02,
        "epaG": 0.01,
        "dhaG": 0.02
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 151 kcal/100 g) + 2 (proteína: 19,2 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 68,3 g de agua, menos de 70) = 4.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 100,
      "notesEs": "Cocida en caldo y deshebrada queda jugosa y fácil de masticar, y aporta unos 29 g de proteína por 100 g. Sirve para tacos, arepas, sopas o ensaladas cuando hay que comer poco pero con proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478)",
          "url": "https://fdc.nal.usda.gov/food-details/171478/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pechuga-de-pollo-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/pechuga-de-pollo-cocida/"
    },
    {
      "id": "pechuga-de-pollo",
      "nameEs": "Pechuga de pollo sin piel (cruda)",
      "nameEn": "Chicken breast, skinless, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 120,
        "proteinG": 22.5,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 2.62,
        "saturatedFatG": 0.56,
        "waterG": 73.9,
        "ironMg": 0.37,
        "potassiumMg": 334,
        "magnesiumMg": 28,
        "calciumMg": 5,
        "vitaminB12Ug": 0.21,
        "monounsaturatedFatG": 0.689,
        "polyunsaturatedFatG": 0.424,
        "alaG": 0.013,
        "epaG": 0.003,
        "dhaG": 0.004
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 150,
      "notesEs": "Fuente de proteína magra con muy poca grasa. Cocinada a la plancha, al horno o hervida suele tolerarse bien; queda más jugosa si no se pasa de cocción.",
      "sources": [
        {
          "title": "USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077)",
          "url": "https://fdc.nal.usda.gov/food-details/171077/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pechuga-de-pollo/",
      "pageUrlEn": "https://saciedad.com/en/foods/pechuga-de-pollo/"
    },
    {
      "id": "pepino",
      "nameEs": "Pepino (con piel, crudo)",
      "nameEn": "Cucumber, with peel, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 15,
        "proteinG": 0.65,
        "carbsG": 3.63,
        "sugarsG": 1.67,
        "fiberG": 0.5,
        "fatG": 0.11,
        "saturatedFatG": 0.04,
        "waterG": 95.2,
        "ironMg": 0.28,
        "potassiumMg": 147,
        "magnesiumMg": 13,
        "calciumMg": 16,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.005,
        "polyunsaturatedFatG": 0.032,
        "alaG": 0.005,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Más de un 95 % de agua. Refrescante y casi sin calorías; en algunas personas la piel repite, y entonces se puede pelar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409)",
          "url": "https://fdc.nal.usda.gov/food-details/168409/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pepino/",
      "pageUrlEn": "https://saciedad.com/en/foods/pepino/"
    },
    {
      "id": "pepitas-de-calabaza",
      "nameEs": "Pepitas o semillas de calabaza peladas (tostadas, sin sal)",
      "nameEn": "Pumpkin seeds (pepitas), roasted, unsalted",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 574,
        "proteinG": 29.8,
        "carbsG": 14.7,
        "sugarsG": 1.29,
        "fiberG": 6.5,
        "fatG": 49,
        "saturatedFatG": 8.54,
        "waterG": 2.03,
        "ironMg": 8.07,
        "potassiumMg": 788,
        "magnesiumMg": 550,
        "calciumMg": 52,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 15.7,
        "polyunsaturatedFatG": 19.9,
        "alaG": 0.111,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 574 kcal/100 g) + 1 (proteína: 5,2 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 2,0 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Pepitas en México, pipas de calabaza en España. Son de las semillas con más proteína; un puñado pequeño (25 g) aporta unas 145 kcal, así que conviene medir la porción.",
      "sources": [
        {
          "title": "USDA FoodData Central: Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC ID 170557)",
          "url": "https://fdc.nal.usda.gov/food-details/170557/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pepitas-de-calabaza/",
      "pageUrlEn": "https://saciedad.com/en/foods/pepitas-de-calabaza/"
    },
    {
      "id": "pera",
      "nameEs": "Pera",
      "nameEn": "Pear",
      "category": "frutas",
      "per100g": {
        "energyKcal": 57,
        "proteinG": 0.36,
        "carbsG": 15.2,
        "sugarsG": 9.75,
        "fiberG": 3.1,
        "fatG": 0.14,
        "saturatedFatG": 0.02,
        "waterG": 84,
        "ironMg": 0.18,
        "potassiumMg": 116,
        "magnesiumMg": 7,
        "calciumMg": 9,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.084,
        "polyunsaturatedFatG": 0.094,
        "alaG": 0.001,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 170,
      "notesEs": "Mucha agua y fibra, sobre todo en la piel. Madura es suave y fácil de comer; cocida es un postre ligero.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pears, raw (FDC ID 169118)",
          "url": "https://fdc.nal.usda.gov/food-details/169118/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pera/",
      "pageUrlEn": "https://saciedad.com/en/foods/pera/"
    },
    {
      "id": "picadillo",
      "nameEs": "Picadillo de carne molida (estilo mexicano)",
      "nameEn": "Picadillo (Mexican-style seasoned ground beef)",
      "category": "platos",
      "per100g": {
        "energyKcal": 169,
        "proteinG": 14.27,
        "carbsG": 1.28,
        "sugarsG": 0.41,
        "fiberG": 0.2,
        "fatG": 11.38,
        "saturatedFatG": 4.325,
        "waterG": 71.33,
        "ironMg": 1.73,
        "potassiumMg": 255,
        "magnesiumMg": 16,
        "calciumMg": 17,
        "vitaminB12Ug": 1.23,
        "monounsaturatedFatG": 4.906,
        "polyunsaturatedFatG": 0.343,
        "alaG": 0.042,
        "epaG": 0.002,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 169 kcal/100 g) + 2 (proteína: 8,4 g/100 kcal) + 0 (fibra: 0,1 g/100 kcal) + 1 (sólido con 71,3 g de agua) = 4.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 120,
      "notesEs": "Carne molida o picada guisada con tomate, cebolla y especias, que se come en tacos, con arroz o como relleno en México, Cuba y Centroamérica. Mucha proteína por caloría; con papa o verduras en el guiso gana volumen.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Stewed seasoned ground beef, Mexican style (FDC ID 2706393)",
          "url": "https://fdc.nal.usda.gov/food-details/2706393/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/picadillo/",
      "pageUrlEn": "https://saciedad.com/en/foods/picadillo/"
    },
    {
      "id": "pimiento-rojo",
      "nameEs": "Pimiento rojo (crudo)",
      "nameEn": "Red bell pepper, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 26,
        "proteinG": 0.99,
        "carbsG": 6.03,
        "sugarsG": 4.2,
        "fiberG": 2.1,
        "fatG": 0.3,
        "saturatedFatG": 0.06,
        "waterG": 92.2,
        "ironMg": 0.43,
        "potassiumMg": 211,
        "magnesiumMg": 12,
        "calciumMg": 7,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.007,
        "polyunsaturatedFatG": 0.156,
        "alaG": 0.056,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Dulce, rico en vitamina C y con fibra. Asado o cocido se digiere mejor que crudo si el estómago está sensible.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108)",
          "url": "https://fdc.nal.usda.gov/food-details/170108/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pimiento-rojo/",
      "pageUrlEn": "https://saciedad.com/en/foods/pimiento-rojo/"
    },
    {
      "id": "pimiento-verde",
      "nameEs": "Pimiento verde (crudo)",
      "nameEn": "Green bell pepper, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 20,
        "proteinG": 0.86,
        "carbsG": 4.64,
        "sugarsG": 2.4,
        "fiberG": 1.7,
        "fatG": 0.17,
        "saturatedFatG": 0.058,
        "waterG": 93.9,
        "ironMg": 0.34,
        "potassiumMg": 175,
        "magnesiumMg": 10,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.008,
        "polyunsaturatedFatG": 0.062,
        "alaG": 0.008,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 20 kcal/100 g) + 1 (proteína: 4,3 g/100 kcal) + 2 (fibra: 8,5 g/100 kcal) + 1 (sólido con 93,9 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 120,
      "notesEs": "Es el mismo fruto que el pimiento rojo, cosechado antes de madurar: algo más amargo y con menos azúcar. Se llama morrón verde en Argentina y Uruguay y pimiento morrón en México. Básico del sofrito, el pisto y el gazpacho; a algunas personas crudo les repite y cocinado les sienta mejor.",
      "sources": [
        {
          "title": "USDA FoodData Central: Peppers, sweet, green, raw (FDC ID 170427)",
          "url": "https://fdc.nal.usda.gov/food-details/170427/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pimiento-verde/",
      "pageUrlEn": "https://saciedad.com/en/foods/pimiento-verde/"
    },
    {
      "id": "pina",
      "nameEs": "Piña o ananá",
      "nameEn": "Pineapple, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 50,
        "proteinG": 0.54,
        "carbsG": 13.1,
        "sugarsG": 9.85,
        "fiberG": 1.4,
        "fatG": 0.12,
        "saturatedFatG": 0.009,
        "waterG": 86,
        "ironMg": 0.29,
        "potassiumMg": 109,
        "magnesiumMg": 12,
        "calciumMg": 13,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.013,
        "polyunsaturatedFatG": 0.04,
        "alaG": 0.017,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 50 kcal/100 g) + 0 (proteína: 1,1 g/100 kcal) + 1 (fibra: 2,8 g/100 kcal) + 1 (sólido con 86,0 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Jugosa y refrescante, con mucha agua. Fresca sacia más que en almíbar o en jugo; a algunas personas la acidez les molesta si tienen reflujo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pineapple, raw, all varieties (FDC ID 169124)",
          "url": "https://fdc.nal.usda.gov/food-details/169124/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pina/",
      "pageUrlEn": "https://saciedad.com/en/foods/pina/"
    },
    {
      "id": "pipas-de-girasol",
      "nameEs": "Pipas o semillas de girasol peladas (tostadas, sin sal)",
      "nameEn": "Sunflower seed kernels, dry roasted, unsalted",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 582,
        "proteinG": 19.3,
        "carbsG": 24.1,
        "sugarsG": 2.73,
        "fiberG": 11.1,
        "fatG": 49.8,
        "saturatedFatG": 5.22,
        "waterG": 1.2,
        "ironMg": 3.8,
        "potassiumMg": 850,
        "magnesiumMg": 129,
        "calciumMg": 70,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 9.5,
        "polyunsaturatedFatG": 32.9,
        "alaG": 0.069,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 582 kcal/100 g) + 0 (proteína: 3,3 g/100 kcal) + 0 (fibra: 1,9 g/100 kcal) + 0 (sólido con 1,2 g de agua, menos de 70) = −1; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Proteína, fibra y grasa insaturada en poco volumen, pero muy calóricas. Con cáscara se comen más despacio; peladas se añaden a ensaladas o yogur, y en Chile se llaman semillas de maravilla.",
      "sources": [
        {
          "title": "USDA FoodData Central: Seeds, sunflower seed kernels, dry roasted, without salt (FDC ID 170563)",
          "url": "https://fdc.nal.usda.gov/food-details/170563/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pipas-de-girasol/",
      "pageUrlEn": "https://saciedad.com/en/foods/pipas-de-girasol/"
    },
    {
      "id": "pistachos",
      "nameEs": "Pistachos",
      "nameEn": "Pistachios",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 560,
        "proteinG": 20.2,
        "carbsG": 27.2,
        "sugarsG": 7.66,
        "fiberG": 10.6,
        "fatG": 45.3,
        "saturatedFatG": 5.91,
        "waterG": 4.37,
        "ironMg": 3.92,
        "potassiumMg": 1020,
        "magnesiumMg": 121,
        "calciumMg": 105,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 23.3,
        "polyunsaturatedFatG": 14.4,
        "alaG": 0.289,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy alta.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 25,
      "notesEs": "Proteína y fibra en un fruto seco que obliga a pelar, lo que ayuda a comer más despacio. Un puñado como merienda.",
      "sources": [
        {
          "title": "USDA FoodData Central: Nuts, pistachio nuts, raw (FDC ID 170184)",
          "url": "https://fdc.nal.usda.gov/food-details/170184/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pistachos/",
      "pageUrlEn": "https://saciedad.com/en/foods/pistachos/"
    },
    {
      "id": "platano-maduro-horneado",
      "nameEs": "Plátano macho maduro (horneado)",
      "nameEn": "Plantain, yellow, baked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 155,
        "proteinG": 1.52,
        "carbsG": 41.4,
        "sugarsG": 21.3,
        "fiberG": 2.2,
        "fatG": 0.16,
        "saturatedFatG": 0,
        "waterG": 55.9,
        "ironMg": 0.28,
        "potassiumMg": 477,
        "magnesiumMg": 41,
        "calciumMg": 3,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 155 kcal/100 g) + 0 (proteína: 1,0 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 55,9 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 100,
      "notesEs": "Maduro es mucho más dulce que verde: unos 21 g de azúcares por 100 g. Horneado o asado es blando y fácil de comer; frito (tajadas, maduros fritos) absorbe aceite y sienta más pesado.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plantains, yellow, baked (FDC ID 169131)",
          "url": "https://fdc.nal.usda.gov/food-details/169131/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/platano-maduro-horneado/",
      "pageUrlEn": "https://saciedad.com/en/foods/platano-maduro-horneado/"
    },
    {
      "id": "platano-maduro-frito",
      "nameEs": "Plátano macho maduro frito (maduros o tajadas)",
      "nameEn": "Fried ripe plantain (maduros), Latino restaurant",
      "category": "verduras",
      "per100g": {
        "energyKcal": 236,
        "proteinG": 1.42,
        "carbsG": 40.8,
        "sugarsG": 21.8,
        "fiberG": 3.2,
        "fatG": 7.51,
        "saturatedFatG": 1.82,
        "waterG": 49,
        "ironMg": 0.62,
        "potassiumMg": 507,
        "magnesiumMg": 45,
        "calciumMg": 6,
        "monounsaturatedFatG": 2.32,
        "polyunsaturatedFatG": 2.28,
        "alaG": 0.218,
        "epaG": 0.001,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 236 kcal/100 g) + 0 (proteína: 0,6 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 49,0 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "riesgo-nauseas",
        "alto-en-fibra"
      ],
      "typicalPortionG": 80,
      "notesEs": "Se conoce como maduros, tajadas o plátano frito según el país. Freír el plátano maduro añade grasa a un alimento ya dulce (casi 22 g de azúcares por 100 g); como acompañante, mejor en porción pequeña junto a frijoles, huevo o carne.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plantains, yellow, fried, Latino restaurant (FDC ID 168200)",
          "url": "https://fdc.nal.usda.gov/food-details/168200/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/platano-maduro-frito/",
      "pageUrlEn": "https://saciedad.com/en/foods/platano-maduro-frito/"
    },
    {
      "id": "platano-verde-cocido",
      "nameEs": "Plátano macho verde (cocido)",
      "nameEn": "Plantain, green, boiled",
      "category": "verduras",
      "per100g": {
        "energyKcal": 121,
        "proteinG": 1.09,
        "carbsG": 29.2,
        "sugarsG": 2.25,
        "fiberG": 2.6,
        "fatG": 0.08,
        "saturatedFatG": 0.072,
        "waterG": 69.1,
        "ironMg": 0.3,
        "potassiumMg": 289,
        "magnesiumMg": 28,
        "calciumMg": 3,
        "monounsaturatedFatG": 0.013,
        "polyunsaturatedFatG": 0.078,
        "alaG": 0.026,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 121 kcal/100 g) + 0 (proteína: 0,9 g/100 kcal) + 1 (fibra: 2,1 g/100 kcal) + 0 (sólido con 69,1 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 120,
      "notesEs": "Habitual en sancochos, sopas y como acompañante en Colombia, Perú y el Caribe. Es sobre todo almidón con poca proteína: funciona mejor en porción moderada junto a carne, pescado, huevo o legumbres.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plantains, green, boiled (FDC ID 168216)",
          "url": "https://fdc.nal.usda.gov/food-details/168216/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/platano-verde-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/platano-verde-cocido/"
    },
    {
      "id": "platano-macho",
      "nameEs": "Plátano macho verde (crudo)",
      "nameEn": "Plantain, green, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 152,
        "proteinG": 1.25,
        "carbsG": 36.7,
        "sugarsG": 2.29,
        "fiberG": 2.2,
        "fatG": 0.07,
        "saturatedFatG": 0.12,
        "waterG": 61.1,
        "ironMg": 0.75,
        "potassiumMg": 431,
        "magnesiumMg": 41,
        "calciumMg": 2,
        "monounsaturatedFatG": 0.019,
        "polyunsaturatedFatG": 0.031,
        "alaG": 0.006,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética baja.",
      "glp1Tags": [],
      "typicalPortionG": 100,
      "notesEs": "Se cocina como un tubérculo. Hervido o asado es un carbohidrato con algo de fibra; frito absorbe mucho aceite.",
      "sources": [
        {
          "title": "USDA FoodData Central: Plantains, green, raw (FDC ID 168215)",
          "url": "https://fdc.nal.usda.gov/food-details/168215/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/platano-macho/",
      "pageUrlEn": "https://saciedad.com/en/foods/platano-macho/"
    },
    {
      "id": "platano",
      "nameEs": "Plátano o banana",
      "nameEn": "Banana",
      "category": "frutas",
      "per100g": {
        "energyKcal": 89,
        "proteinG": 1.09,
        "carbsG": 22.8,
        "sugarsG": 12.2,
        "fiberG": 2.6,
        "fatG": 0.33,
        "saturatedFatG": 0.11,
        "waterG": 74.9,
        "ironMg": 0.26,
        "potassiumMg": 358,
        "magnesiumMg": 27,
        "calciumMg": 5,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.032,
        "polyunsaturatedFatG": 0.073,
        "alaG": 0.027,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 118,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Suave, fácil de digerir y práctico de llevar. Sacia menos que otras frutas por su mayor densidad calórica, pero es útil cuando el estómago está delicado.",
      "sources": [
        {
          "title": "USDA FoodData Central: Bananas, raw (FDC ID 173944)",
          "url": "https://fdc.nal.usda.gov/food-details/173944/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/platano/",
      "pageUrlEn": "https://saciedad.com/en/foods/platano/"
    },
    {
      "id": "pomelo",
      "nameEs": "Pomelo o toronja",
      "nameEn": "Grapefruit, raw",
      "category": "frutas",
      "per100g": {
        "energyKcal": 32,
        "proteinG": 0.63,
        "carbsG": 8.08,
        "sugarsG": 6.98,
        "fiberG": 1.1,
        "fatG": 0.1,
        "saturatedFatG": 0.014,
        "waterG": 90.9,
        "ironMg": 0.09,
        "potassiumMg": 139,
        "magnesiumMg": 8,
        "calciumMg": 12,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.013,
        "polyunsaturatedFatG": 0.024,
        "alaG": 0.005,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 32 kcal/100 g) + 0 (proteína: 2,0 g/100 kcal) + 1 (fibra: 3,4 g/100 kcal) + 1 (sólido con 90,9 g de agua) = 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 120,
      "notesEs": "Cítrico jugoso y algo amargo, con muy pocas calorías. El pomelo y su zumo interaccionan con algunos medicamentos: si tomas medicación, consulta el prospecto o pregunta en la farmacia.",
      "sources": [
        {
          "title": "USDA FoodData Central: Grapefruit, raw, pink and red and white, all areas (FDC ID 173033)",
          "url": "https://fdc.nal.usda.gov/food-details/173033/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pomelo/",
      "pageUrlEn": "https://saciedad.com/en/foods/pomelo/"
    },
    {
      "id": "pozole",
      "nameEs": "Pozole",
      "nameEn": "Pozole (hominy soup)",
      "category": "platos",
      "per100g": {
        "energyKcal": 43,
        "proteinG": 3.38,
        "carbsG": 4.59,
        "sugarsG": 0.98,
        "fiberG": 0.9,
        "fatG": 1.23,
        "saturatedFatG": 0.279,
        "waterG": 89.98,
        "ironMg": 0.26,
        "potassiumMg": 103,
        "magnesiumMg": 10,
        "calciumMg": 10,
        "vitaminB12Ug": 0.03,
        "monounsaturatedFatG": 0.469,
        "polyunsaturatedFatG": 0.349,
        "alaG": 0.025,
        "epaG": 0,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 43 kcal/100 g) + 1 (proteína: 7,9 g/100 kcal) + 1 (fibra: 2,1 g/100 kcal) + 1 (plato de cuchara, no bebida, con 90,0 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Caldo mexicano de maíz pozolero con carne, que se sirve con lechuga o col, rábano, cebolla y orégano. El dato de USDA es de un pozole ligero con pollo; con carnes grasas o tostadas al lado las calorías suben bastante.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, pozole (FDC ID 2707129)",
          "url": "https://fdc.nal.usda.gov/food-details/2707129/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pozole/",
      "pageUrlEn": "https://saciedad.com/en/foods/pozole/"
    },
    {
      "id": "puerro-cocido",
      "nameEs": "Puerro o poro (cocido)",
      "nameEn": "Leeks, cooked, boiled",
      "category": "verduras",
      "per100g": {
        "energyKcal": 31,
        "proteinG": 0.81,
        "carbsG": 7.62,
        "sugarsG": 2.11,
        "fiberG": 1,
        "fatG": 0.2,
        "saturatedFatG": 0.027,
        "waterG": 90.8,
        "ironMg": 1.1,
        "potassiumMg": 87,
        "magnesiumMg": 14,
        "calciumMg": 30,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.003,
        "polyunsaturatedFatG": 0.111,
        "alaG": 0.066
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 31 kcal/100 g) + 0 (proteína: 2,6 g/100 kcal) + 1 (fibra: 3,2 g/100 kcal) + 1 (sólido con 90,8 g de agua) = 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Cocido es suave y muy ligero, y es la base de cremas y sopas como la porrusalda. Como la cebolla, puede causar gases en algunas personas; en México se llama poro.",
      "sources": [
        {
          "title": "USDA FoodData Central: Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt (FDC ID 168426)",
          "url": "https://fdc.nal.usda.gov/food-details/168426/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/puerro-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/puerro-cocido/"
    },
    {
      "id": "pulpo-cocido",
      "nameEs": "Pulpo (cocido)",
      "nameEn": "Octopus, cooked",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 164,
        "proteinG": 29.8,
        "carbsG": 4.4,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 2.08,
        "saturatedFatG": 0.453,
        "waterG": 60.5,
        "ironMg": 9.54,
        "potassiumMg": 630,
        "magnesiumMg": 60,
        "calciumMg": 106,
        "vitaminB12Ug": 36,
        "monounsaturatedFatG": 0.324,
        "polyunsaturatedFatG": 0.477,
        "alaG": 0,
        "epaG": 0.152,
        "dhaG": 0.162
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 164 kcal/100 g) + 2 (proteína: 18,2 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 60,5 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 100,
      "notesEs": "Cocido concentra mucha proteína con muy poca grasa, y su textura firme invita a masticar despacio. A la gallega lleva aceite y pimentón, que suman calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Mollusks, octopus, common, cooked, moist heat (FDC ID 174249)",
          "url": "https://fdc.nal.usda.gov/food-details/174249/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pulpo-cocido/",
      "pageUrlEn": "https://saciedad.com/en/foods/pulpo-cocido/"
    },
    {
      "id": "pupusa-de-frijoles",
      "nameEs": "Pupusa de frijoles",
      "nameEn": "Pupusa with beans, restaurant",
      "category": "platos",
      "per100g": {
        "energyKcal": 229,
        "proteinG": 5.59,
        "carbsG": 31.5,
        "sugarsG": 1.3,
        "fiberG": 5.8,
        "fatG": 9.01,
        "saturatedFatG": 2.19,
        "waterG": 52.2,
        "ironMg": 1.46,
        "potassiumMg": 305,
        "magnesiumMg": 54,
        "calciumMg": 51,
        "monounsaturatedFatG": 2.99,
        "polyunsaturatedFatG": 2.91,
        "alaG": 0.329,
        "epaG": 0.003,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 229 kcal/100 g) + 0 (proteína: 2,4 g/100 kcal) + 1 (fibra: 2,5 g/100 kcal) + 0 (sólido con 52,2 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra"
      ],
      "typicalPortionG": 125,
      "notesEs": "La versión de frijol tiene menos grasa y el doble de fibra que la de queso (5,8 g frente a 2,9 g por 100 g). Como otras legumbres, los frijoles pueden causar gases en algunas personas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, pupusas con frijoles (pupusas, bean) (FDC ID 167661)",
          "url": "https://fdc.nal.usda.gov/food-details/167661/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pupusa-de-frijoles/",
      "pageUrlEn": "https://saciedad.com/en/foods/pupusa-de-frijoles/"
    },
    {
      "id": "pupusa-de-queso",
      "nameEs": "Pupusa de queso",
      "nameEn": "Pupusa with cheese, restaurant",
      "category": "platos",
      "per100g": {
        "energyKcal": 256,
        "proteinG": 11.7,
        "carbsG": 22.4,
        "sugarsG": 1.2,
        "fiberG": 2.9,
        "fatG": 13.2,
        "saturatedFatG": 6.48,
        "waterG": 50.4,
        "ironMg": 0.56,
        "potassiumMg": 120,
        "magnesiumMg": 36,
        "calciumMg": 325,
        "vitaminB12Ug": 0.45,
        "monounsaturatedFatG": 3.41,
        "polyunsaturatedFatG": 1.56,
        "alaG": 0.093,
        "epaG": 0.006,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 256 kcal/100 g) + 1 (proteína: 4,6 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 50,4 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "riesgo-nauseas"
      ],
      "typicalPortionG": 115,
      "notesEs": "Tortilla gruesa de maíz rellena, típica de El Salvador y Honduras. La de queso aporta proteína pero también bastante grasa; acompañada de curtido (col encurtida) suma volumen con pocas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, pupusas con queso (pupusas, cheese) (FDC ID 167662)",
          "url": "https://fdc.nal.usda.gov/food-details/167662/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/pupusa-de-queso/",
      "pageUrlEn": "https://saciedad.com/en/foods/pupusa-de-queso/"
    },
    {
      "id": "queso-asadero",
      "nameEs": "Queso asadero",
      "nameEn": "Queso asadero",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 356,
        "proteinG": 22.6,
        "carbsG": 4.13,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 25,
        "saturatedFatG": 14.8,
        "waterG": 44.2,
        "ironMg": 0.51,
        "potassiumMg": 86,
        "magnesiumMg": 26,
        "calciumMg": 661,
        "vitaminB12Ug": 1,
        "monounsaturatedFatG": 8.04,
        "polyunsaturatedFatG": 0.85,
        "alaG": 0.329,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 356 kcal/100 g) + 1 (proteína: 6,3 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 44,2 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Queso de pasta hilada que se funde bien, típico del norte de México; el quesillo o queso Oaxaca es de la misma familia, aunque sus valores pueden variar. Aporta proteína y calcio, con bastante grasa: 30 g bastan para una quesadilla.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, mexican, queso asadero (FDC ID 173437)",
          "url": "https://fdc.nal.usda.gov/food-details/173437/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-asadero/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-asadero/"
    },
    {
      "id": "queso-cottage",
      "nameEs": "Queso cottage (2 % de grasa)",
      "nameEn": "Cottage cheese, 2% milkfat",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 81,
        "proteinG": 10.4,
        "carbsG": 4.76,
        "sugarsG": 4,
        "fiberG": 0,
        "fatG": 2.27,
        "saturatedFatG": 1.24,
        "waterG": 81.2,
        "ironMg": 0.13,
        "potassiumMg": 125,
        "magnesiumMg": 9,
        "calciumMg": 111,
        "vitaminB12Ug": 0.47,
        "monounsaturatedFatG": 0.516,
        "polyunsaturatedFatG": 0.083,
        "alaG": 0.007,
        "epaG": 0.001,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Mucha proteína por caloría y textura cremosa. Funciona como desayuno, con fruta o en tostadas, cuando se busca proteína sin grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182)",
          "url": "https://fdc.nal.usda.gov/food-details/172182/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-cottage/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-cottage/"
    },
    {
      "id": "queso-curado",
      "nameEs": "Queso curado (tipo cheddar)",
      "nameEn": "Cheddar cheese",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 403,
        "proteinG": 22.9,
        "carbsG": 3.37,
        "sugarsG": 0.48,
        "fiberG": 0,
        "fatG": 33.3,
        "saturatedFatG": 18.9,
        "waterG": 36.8,
        "ironMg": 0.14,
        "potassiumMg": 76,
        "magnesiumMg": 27,
        "calciumMg": 710,
        "vitaminB12Ug": 1.1,
        "monounsaturatedFatG": 9.39,
        "polyunsaturatedFatG": 0.942,
        "alaG": 0.108,
        "epaG": 0.01,
        "dhaG": 0.001
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 403 kcal/100 g) + 1 (proteína: 5,7 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 36,8 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Concentra proteína, calcio y grasa en poco peso: unas lonchas finas bastan para dar sabor. Usamos el cheddar como referencia; un manchego u otro queso curado tendrá valores algo distintos según la leche y la curación.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, cheddar (Includes foods for USDA's Food Distribution Program) (FDC ID 173414)",
          "url": "https://fdc.nal.usda.gov/food-details/173414/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-curado/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-curado/"
    },
    {
      "id": "queso-de-cabra",
      "nameEs": "Queso de cabra tierno (tipo rulo)",
      "nameEn": "Goat cheese, soft",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 264,
        "proteinG": 18.5,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 21.1,
        "saturatedFatG": 14.6,
        "waterG": 60.8,
        "ironMg": 1.9,
        "potassiumMg": 26,
        "magnesiumMg": 16,
        "calciumMg": 140,
        "vitaminB12Ug": 0.19,
        "monounsaturatedFatG": 4.81,
        "polyunsaturatedFatG": 0.501,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 264 kcal/100 g) + 1 (proteína: 7,0 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (sólido con 60,8 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 30,
      "notesEs": "Queso blando con proteína y bastante grasa; en poca cantidad da mucho sabor a una ensalada o una tostada. Los quesos de cabra curados son más secos y más calóricos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, goat, soft type (FDC ID 173435)",
          "url": "https://fdc.nal.usda.gov/food-details/173435/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-de-cabra/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-de-cabra/"
    },
    {
      "id": "queso-fresco",
      "nameEs": "Queso fresco",
      "nameEn": "Queso fresco",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 299,
        "proteinG": 18.1,
        "carbsG": 2.98,
        "sugarsG": 2.32,
        "fiberG": 0,
        "fatG": 23.8,
        "saturatedFatG": 12.9,
        "waterG": 51.4,
        "ironMg": 0.2,
        "potassiumMg": 129,
        "magnesiumMg": 24,
        "calciumMg": 566,
        "vitaminB12Ug": 1.68,
        "monounsaturatedFatG": 5.97,
        "polyunsaturatedFatG": 1.11,
        "alaG": 0.099,
        "epaG": 0.008,
        "dhaG": 0.003
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética media; proteína moderada por caloría.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 60,
      "notesEs": "Habitual en México y otros países de América Latina. Aporta proteína y calcio con menos grasa que los quesos curados.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223)",
          "url": "https://fdc.nal.usda.gov/food-details/172223/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-fresco/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-fresco/"
    },
    {
      "id": "queso-mozzarella",
      "nameEs": "Queso mozzarella (semidesnatado)",
      "nameEn": "Mozzarella, part skim milk",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 254,
        "proteinG": 24.3,
        "carbsG": 2.77,
        "sugarsG": 1.13,
        "fiberG": 0,
        "fatG": 15.9,
        "saturatedFatG": 10.1,
        "waterG": 53.8,
        "ironMg": 0.22,
        "potassiumMg": 84,
        "magnesiumMg": 23,
        "calciumMg": 782,
        "vitaminB12Ug": 0.82,
        "monounsaturatedFatG": 4.51,
        "polyunsaturatedFatG": 0.472,
        "alaG": 0.137,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 30,
      "notesEs": "Queso con bastante proteína y menos grasa que la mayoría de los curados. Una porción pequeña añade proteína a ensaladas o tostadas.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, mozzarella, part skim milk (FDC ID 170847)",
          "url": "https://fdc.nal.usda.gov/food-details/170847/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-mozzarella/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-mozzarella/"
    },
    {
      "id": "queso-oaxaca",
      "nameEs": "Queso Oaxaca",
      "nameEn": "Queso Oaxaca",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 298,
        "proteinG": 22.1,
        "carbsG": 2.4,
        "sugarsG": null,
        "fiberG": null,
        "fatG": 22.1,
        "saturatedFatG": 12.7,
        "waterG": 49.8,
        "ironMg": 0,
        "potassiumMg": 81,
        "magnesiumMg": 21.6,
        "calciumMg": 532,
        "monounsaturatedFatG": 4.74
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 298 kcal/100 g) + 1 (proteína: 7,4 g/100 kcal) + 0 (fibra: USDA no la analiza en esta entrada) + 0 (sólido con 49,8 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 30,
      "notesEs": "Queso mexicano que se hace en tiras trenzadas en forma de bola y se funde muy bien. Aporta proteína y calcio con bastante grasa y sal: 30 g bastan para una quesadilla. La entrada de USDA no analiza su fibra ni sus azúcares.",
      "sources": [
        {
          "title": "USDA FoodData Central (Foundation Foods): Cheese, oaxaca, solid (FDC ID 2647441)",
          "url": "https://fdc.nal.usda.gov/food-details/2647441/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-oaxaca/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-oaxaca/"
    },
    {
      "id": "queso-panela",
      "nameEs": "Queso panela",
      "nameEn": "Queso panela",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 286,
        "proteinG": 17.9,
        "carbsG": 7.14,
        "sugarsG": 3.57,
        "fiberG": 0,
        "fatG": 21.4,
        "saturatedFatG": 14.3,
        "waterG": null,
        "ironMg": 0,
        "potassiumMg": 0,
        "calciumMg": 696
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 286 kcal/100 g) + 1 (proteína: 6,3 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (agua: la etiqueta de origen no la declara) = 2.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 28,
      "notesEs": "Queso fresco mexicano de sabor suave que se come asado, en cubos o en ensaladas. USDA no tiene una entrada genérica de queso panela; el dato procede de la etiqueta de un queso panela registrado en FoodData Central, así que cambia algo entre marcas y no incluye el agua. En México también se venden versiones reducidas en grasa.",
      "sources": [
        {
          "title": "USDA FoodData Central (Branded Foods): Queso panela basket cheese, Lala U.S. (FDC ID 2421279)",
          "url": "https://fdc.nal.usda.gov/food-details/2421279/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-10-05"
        },
        {
          "title": "Estudio de calidad: Queso panela e imitaciones. Revista del Consumidor, diciembre de 2021",
          "url": "https://www.gob.mx/cms/uploads/attachment/file/688702/ESTUDIO_DE_CALIDAD_QUESO_PANELA_E_IMITACIONES.pdf",
          "publisher": "Procuraduría Federal del Consumidor (Profeco), México",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-panela/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-panela/"
    },
    {
      "id": "queso-parmesano",
      "nameEs": "Queso parmesano (curado)",
      "nameEn": "Parmesan, hard",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 392,
        "proteinG": 35.8,
        "carbsG": 3.22,
        "sugarsG": 0.11,
        "fiberG": 0,
        "fatG": 25,
        "saturatedFatG": 14.8,
        "waterG": 30,
        "ironMg": 0.82,
        "potassiumMg": 92,
        "magnesiumMg": 44,
        "calciumMg": 1180,
        "vitaminB12Ug": 1.2,
        "monounsaturatedFatG": 7.52,
        "polyunsaturatedFatG": 0.569,
        "alaG": 0.297,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética alta; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 30,
      "notesEs": "Muy concentrado: mucha proteína, calcio y sal en poco peso. Una cucharada rallada da sabor y proteína a sopas, pastas o verduras.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, parmesan, hard (FDC ID 170848)",
          "url": "https://fdc.nal.usda.gov/food-details/170848/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/queso-parmesano/",
      "pageUrlEn": "https://saciedad.com/en/foods/queso-parmesano/"
    },
    {
      "id": "quinoa-cocida",
      "nameEs": "Quinoa cocida",
      "nameEn": "Quinoa, cooked",
      "category": "cereales",
      "per100g": {
        "energyKcal": 120,
        "proteinG": 4.4,
        "carbsG": 21.3,
        "sugarsG": 0.87,
        "fiberG": 2.8,
        "fatG": 1.92,
        "saturatedFatG": 0.23,
        "waterG": 71.6,
        "ironMg": 1.49,
        "potassiumMg": 172,
        "magnesiumMg": 64,
        "calciumMg": 17,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.528,
        "polyunsaturatedFatG": 1.08,
        "alaG": 0.085,
        "epaG": 0,
        "dhaG": 0.015
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética baja; fibra moderada por caloría; alto contenido en agua.",
      "glp1Tags": [],
      "typicalPortionG": 150,
      "notesEs": "Pseudocereal andino con más proteína y fibra que el arroz. Funciona como base de ensaladas templadas o como guarnición.",
      "sources": [
        {
          "title": "USDA FoodData Central: Quinoa, cooked (FDC ID 168917)",
          "url": "https://fdc.nal.usda.gov/food-details/168917/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/quinoa-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/quinoa-cocida/"
    },
    {
      "id": "rabanos",
      "nameEs": "Rábanos (crudos)",
      "nameEn": "Radishes, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 16,
        "proteinG": 0.68,
        "carbsG": 3.4,
        "sugarsG": 1.86,
        "fiberG": 1.6,
        "fatG": 0.1,
        "saturatedFatG": 0.032,
        "waterG": 95.3,
        "ironMg": 0.34,
        "potassiumMg": 233,
        "magnesiumMg": 10,
        "calciumMg": 25,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.017,
        "polyunsaturatedFatG": 0.048,
        "alaG": 0.031,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 16 kcal/100 g) + 1 (proteína: 4,2 g/100 kcal) + 2 (fibra: 10,0 g/100 kcal) + 1 (sólido con 95,3 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 50,
      "notesEs": "Crujientes y algo picantes, casi todo agua. Van en ensaladas, encurtidos o como picoteo; son crucíferas, como el repollo, y a algunas personas les repiten.",
      "sources": [
        {
          "title": "USDA FoodData Central: Radishes, raw (FDC ID 169276)",
          "url": "https://fdc.nal.usda.gov/food-details/169276/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/rabanos/",
      "pageUrlEn": "https://saciedad.com/en/foods/rabanos/"
    },
    {
      "id": "refresco-de-cola",
      "nameEs": "Refresco de cola (con azúcar)",
      "nameEn": "Cola, regular",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 42,
        "proteinG": 0,
        "carbsG": 10.4,
        "sugarsG": 9.94,
        "fiberG": 0,
        "fatG": 0.25,
        "saturatedFatG": 0,
        "waterG": 89.4,
        "ironMg": 0.02,
        "potassiumMg": 5,
        "magnesiumMg": 0,
        "calciumMg": 1,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0,
        "polyunsaturatedFatG": 0,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy baja; es líquido (sacia menos que un sólido equivalente); azúcar en forma líquida.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 330,
      "notesEs": "Azúcar líquido y gas: no sacia y el gas puede aumentar la hinchazón. Una lata de 330 ml aporta unos 34 g de azúcar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beverages, carbonated, cola, regular (FDC ID 174852)",
          "url": "https://fdc.nal.usda.gov/food-details/174852/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/refresco-de-cola/",
      "pageUrlEn": "https://saciedad.com/en/foods/refresco-de-cola/"
    },
    {
      "id": "remolacha-cocida",
      "nameEs": "Remolacha, betabel o betarraga (cocida)",
      "nameEn": "Beets, cooked, boiled, drained",
      "category": "verduras",
      "per100g": {
        "energyKcal": 44,
        "proteinG": 1.68,
        "carbsG": 9.96,
        "sugarsG": 7.96,
        "fiberG": 2,
        "fatG": 0.18,
        "saturatedFatG": 0.028,
        "waterG": 87.1,
        "ironMg": 0.79,
        "potassiumMg": 305,
        "magnesiumMg": 23,
        "calciumMg": 16,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.035,
        "polyunsaturatedFatG": 0.064,
        "alaG": 0.005,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 44 kcal/100 g) + 0 (proteína: 3,8 g/100 kcal) + 2 (fibra: 4,5 g/100 kcal) + 1 (sólido con 87,1 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 100,
      "notesEs": "Dulce, jugosa y con muy pocas calorías; se llama remolacha en Argentina, Colombia y España, betabel en México y betarraga en Chile y Perú. Puede teñir la orina o las heces de rojo, algo inofensivo.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beets, cooked, boiled, drained (FDC ID 169146)",
          "url": "https://fdc.nal.usda.gov/food-details/169146/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/remolacha-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/remolacha-cocida/"
    },
    {
      "id": "repollo",
      "nameEs": "Repollo o col (crudo)",
      "nameEn": "Cabbage, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 25,
        "proteinG": 1.28,
        "carbsG": 5.8,
        "sugarsG": 3.2,
        "fiberG": 2.5,
        "fatG": 0.1,
        "saturatedFatG": 0.034,
        "waterG": 92.2,
        "ironMg": 0.47,
        "potassiumMg": 170,
        "magnesiumMg": 12,
        "calciumMg": 40,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.017,
        "polyunsaturatedFatG": 0.017,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 25 kcal/100 g) + 1 (proteína: 5,1 g/100 kcal) + 2 (fibra: 10,0 g/100 kcal) + 1 (sólido con 92,2 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 80,
      "notesEs": "Base de ensaladas y curtidos baratos en toda la región. Da mucho volumen por pocas calorías, pero como otras crucíferas puede dar gases: cortado muy fino o cocido suele sentar mejor.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cabbage, raw (FDC ID 169975)",
          "url": "https://fdc.nal.usda.gov/food-details/169975/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/repollo/",
      "pageUrlEn": "https://saciedad.com/en/foods/repollo/"
    },
    {
      "id": "requeson",
      "nameEs": "Requesón o ricota (semidesnatado)",
      "nameEn": "Ricotta, part skim",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 138,
        "proteinG": 11.4,
        "carbsG": 5.14,
        "sugarsG": 0.31,
        "fiberG": 0,
        "fatG": 7.91,
        "saturatedFatG": 4.93,
        "waterG": 74.4,
        "ironMg": 0.44,
        "potassiumMg": 125,
        "magnesiumMg": 15,
        "calciumMg": 272,
        "vitaminB12Ug": 0.29,
        "monounsaturatedFatG": 2.31,
        "polyunsaturatedFatG": 0.26,
        "alaG": 0.07,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 100,
      "notesEs": "Suave y fácil de digerir, con una proporción proteína-caloría alta. Va bien con fruta, en tostadas o para dar cuerpo a salsas y purés.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cheese, ricotta, part skim milk (FDC ID 171248)",
          "url": "https://fdc.nal.usda.gov/food-details/171248/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/requeson/",
      "pageUrlEn": "https://saciedad.com/en/foods/requeson/"
    },
    {
      "id": "rucula",
      "nameEs": "Rúcula o arúgula (cruda)",
      "nameEn": "Arugula, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 25,
        "proteinG": 2.58,
        "carbsG": 3.65,
        "sugarsG": 2.05,
        "fiberG": 1.6,
        "fatG": 0.66,
        "saturatedFatG": 0.086,
        "waterG": 91.7,
        "ironMg": 1.46,
        "potassiumMg": 369,
        "magnesiumMg": 47,
        "calciumMg": 160,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.049,
        "polyunsaturatedFatG": 0.319,
        "alaG": 0.17,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 25 kcal/100 g) + 2 (proteína: 10,3 g/100 kcal) + 2 (fibra: 6,4 g/100 kcal) + 1 (sólido con 91,7 g de agua) = 8; se limita a 5.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 30,
      "notesEs": "Hoja de sabor picante que da gracia a ensaladas y bocadillos casi sin calorías. Pesa tan poco que, aunque por caloría tenga bastante proteína, una ración aporta menos de 1 g.",
      "sources": [
        {
          "title": "USDA FoodData Central: Arugula, raw (FDC ID 169387)",
          "url": "https://fdc.nal.usda.gov/food-details/169387/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/rucula/",
      "pageUrlEn": "https://saciedad.com/en/foods/rucula/"
    },
    {
      "id": "salmon-ahumado",
      "nameEs": "Salmón ahumado",
      "nameEn": "Smoked salmon",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 117,
        "proteinG": 18.3,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 4.32,
        "saturatedFatG": 0.929,
        "waterG": 72,
        "ironMg": 0.85,
        "potassiumMg": 175,
        "magnesiumMg": 18,
        "calciumMg": 11,
        "vitaminB12Ug": 3.26,
        "monounsaturatedFatG": 2.02,
        "polyunsaturatedFatG": 0.995,
        "alaG": 0,
        "epaG": 0.183,
        "dhaG": 0.267
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 117 kcal/100 g) + 2 (proteína: 15,6 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 72,0 g de agua) = 5.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 50,
      "notesEs": "Listo para comer en lonchas finas, con proteína y omega-3 en poco volumen, pero con mucha sal por el curado. El dato de USDA es de salmón chinook ahumado; el salmón atlántico ahumado puede tener valores algo distintos.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, salmon, chinook, smoked (FDC ID 173687)",
          "url": "https://fdc.nal.usda.gov/food-details/173687/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/salmon-ahumado/",
      "pageUrlEn": "https://saciedad.com/en/foods/salmon-ahumado/"
    },
    {
      "id": "salmon",
      "nameEs": "Salmón atlántico de piscifactoría (crudo)",
      "nameEn": "Atlantic salmon, farmed, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 208,
        "proteinG": 20.4,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 13.4,
        "saturatedFatG": 3.05,
        "waterG": 64.9,
        "ironMg": 0.34,
        "potassiumMg": 363,
        "magnesiumMg": 27,
        "calciumMg": 9,
        "vitaminB12Ug": 3.23,
        "monounsaturatedFatG": 3.77,
        "polyunsaturatedFatG": 3.89,
        "alaG": 0.148,
        "epaG": 0.862,
        "dhaG": 1.1
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 125,
      "notesEs": "Pescado graso rico en proteína y omega-3. Su grasa lo hace más calórico que el pescado blanco; una porción pequeña ya es muy nutritiva.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167)",
          "url": "https://fdc.nal.usda.gov/food-details/175167/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/salmon/",
      "pageUrlEn": "https://saciedad.com/en/foods/salmon/"
    },
    {
      "id": "sandia",
      "nameEs": "Sandía",
      "nameEn": "Watermelon",
      "category": "frutas",
      "per100g": {
        "energyKcal": 30,
        "proteinG": 0.61,
        "carbsG": 7.55,
        "sugarsG": 6.2,
        "fiberG": 0.4,
        "fatG": 0.15,
        "saturatedFatG": 0.02,
        "waterG": 91.4,
        "ironMg": 0.24,
        "potassiumMg": 112,
        "magnesiumMg": 10,
        "calciumMg": 7,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.037,
        "polyunsaturatedFatG": 0.05,
        "alaG": 0,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética muy baja; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 200,
      "notesEs": "Más de un 90 % de agua: hidrata y refresca con muy pocas calorías. Su saciedad dura poco, porque apenas tiene fibra ni proteína.",
      "sources": [
        {
          "title": "USDA FoodData Central: Watermelon, raw (FDC ID 167765)",
          "url": "https://fdc.nal.usda.gov/food-details/167765/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/sandia/",
      "pageUrlEn": "https://saciedad.com/en/foods/sandia/"
    },
    {
      "id": "sardinas-en-lata-en-aceite",
      "nameEs": "Sardinas en lata en aceite (escurridas, con espina)",
      "nameEn": "Sardines, canned in oil, drained, with bone",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 208,
        "proteinG": 24.6,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 11.4,
        "saturatedFatG": 1.53,
        "waterG": 59.6,
        "ironMg": 2.92,
        "potassiumMg": 397,
        "magnesiumMg": 39,
        "calciumMg": 382,
        "vitaminB12Ug": 8.94,
        "monounsaturatedFatG": 3.87,
        "polyunsaturatedFatG": 5.15,
        "alaG": 0.498,
        "epaG": 0.473,
        "dhaG": 0.509
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Densidad energética media; mucha proteína por caloría.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 60,
      "notesEs": "Proteína, calcio (por la espina) y omega-3 en una porción pequeña. El aceite las hace más calóricas; escurrirlas bien ayuda.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139)",
          "url": "https://fdc.nal.usda.gov/food-details/175139/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/sardinas-en-lata-en-aceite/",
      "pageUrlEn": "https://saciedad.com/en/foods/sardinas-en-lata-en-aceite/"
    },
    {
      "id": "sardinas-en-lata-en-tomate",
      "nameEs": "Sardinas en lata en tomate (escurridas, con espina)",
      "nameEn": "Sardines, canned in tomato sauce, drained, with bone",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 185,
        "proteinG": 20.9,
        "carbsG": 0.54,
        "sugarsG": 0.43,
        "fiberG": 0.1,
        "fatG": 10.4,
        "saturatedFatG": 2.68,
        "waterG": 66.9,
        "ironMg": 2.3,
        "potassiumMg": 341,
        "magnesiumMg": 34,
        "calciumMg": 240,
        "vitaminB12Ug": 9,
        "monounsaturatedFatG": 4.82,
        "polyunsaturatedFatG": 2.11,
        "alaG": 0.235,
        "epaG": 0.532,
        "dhaG": 0.864
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 185 kcal/100 g) + 2 (proteína: 11,3 g/100 kcal) + 0 (fibra: 0,1 g/100 kcal) + 0 (sólido con 66,9 g de agua, menos de 70) = 3.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 60,
      "notesEs": "Proteína y calcio (por la espina) en una porción pequeña, con algo menos de grasa que las sardinas en aceite. Sobre pan o con ensalada resuelven una comida rápida cuando se come poco.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone (FDC ID 175140)",
          "url": "https://fdc.nal.usda.gov/food-details/175140/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/sardinas-en-lata-en-tomate/",
      "pageUrlEn": "https://saciedad.com/en/foods/sardinas-en-lata-en-tomate/"
    },
    {
      "id": "semillas-de-chia",
      "nameEs": "Semillas de chía",
      "nameEn": "Chia seeds",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 486,
        "proteinG": 16.5,
        "carbsG": 42.1,
        "sugarsG": 1.55,
        "fiberG": 34.4,
        "fatG": 30.7,
        "saturatedFatG": 3.33,
        "waterG": 5.8,
        "ironMg": 7.72,
        "potassiumMg": 407,
        "magnesiumMg": 335,
        "calciumMg": 631,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 2.31,
        "polyunsaturatedFatG": 23.7,
        "alaG": 17.8
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 486 kcal/100 g) + 0 (proteína: 3,4 g/100 kcal) + 2 (fibra: 7,1 g/100 kcal) + 0 (sólido con 5,8 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 15,
      "notesEs": "Muchísima fibra: al remojarse forman un gel que da volumen. Una cucharada en yogur o avena; con poca agua pueden causar molestias.",
      "sources": [
        {
          "title": "USDA FoodData Central: Seeds, chia seeds, dried (FDC ID 170554)",
          "url": "https://fdc.nal.usda.gov/food-details/170554/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Chia seeds (FDC ID 2707590), sugars value",
          "url": "https://fdc.nal.usda.gov/food-details/2707590/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/semillas-de-chia/",
      "pageUrlEn": "https://saciedad.com/en/foods/semillas-de-chia/"
    },
    {
      "id": "semillas-de-lino",
      "nameEs": "Semillas de lino o linaza",
      "nameEn": "Flaxseeds",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 534,
        "proteinG": 18.3,
        "carbsG": 28.9,
        "sugarsG": 1.55,
        "fiberG": 27.3,
        "fatG": 42.2,
        "saturatedFatG": 3.66,
        "waterG": 6.96,
        "ironMg": 5.73,
        "potassiumMg": 813,
        "magnesiumMg": 392,
        "calciumMg": 255,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 7.53,
        "polyunsaturatedFatG": 28.7,
        "alaG": 22.8,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 534 kcal/100 g) + 0 (proteína: 3,4 g/100 kcal) + 2 (fibra: 5,1 g/100 kcal) + 0 (sólido con 7,0 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 10,
      "notesEs": "Muy ricas en fibra y en omega-3 de origen vegetal. Molidas se aprovecha mejor su omega-3, pero al molerlas o masticarlas liberan algo de cianuro, así que, crudas, mejor en poca cantidad, como una cucharadita sobre el yogur o la avena, o horneadas en pan o galletas. Se toleran mejor si se aumenta la cantidad poco a poco y con suficiente líquido.",
      "sources": [
        {
          "title": "USDA FoodData Central: Seeds, flaxseed (FDC ID 169414)",
          "url": "https://fdc.nal.usda.gov/food-details/169414/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/semillas-de-lino/",
      "pageUrlEn": "https://saciedad.com/en/foods/semillas-de-lino/"
    },
    {
      "id": "semillas-de-sesamo",
      "nameEs": "Semillas de sésamo o ajonjolí",
      "nameEn": "Sesame seeds, whole, dried",
      "category": "frutos-secos-semillas",
      "per100g": {
        "energyKcal": 573,
        "proteinG": 17.7,
        "carbsG": 23.4,
        "sugarsG": 0.3,
        "fiberG": 11.8,
        "fatG": 49.7,
        "saturatedFatG": 6.96,
        "waterG": 4.69,
        "ironMg": 14.6,
        "potassiumMg": 468,
        "magnesiumMg": 351,
        "calciumMg": 975,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 18.8,
        "polyunsaturatedFatG": 21.8,
        "alaG": 0.376,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 2 (densidad energética muy alta: 573 kcal/100 g) + 0 (proteína: 3,1 g/100 kcal) + 1 (fibra: 2,1 g/100 kcal) + 0 (sólido con 4,7 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 9,
      "notesEs": "Se usan en poca cantidad, espolvoreadas sobre ensaladas, panes o salteados; molidas forman el tahini del hummus. Aportan fibra, grasa insaturada y calcio en muy poco peso.",
      "sources": [
        {
          "title": "USDA FoodData Central: Seeds, sesame seeds, whole, dried (FDC ID 170150)",
          "url": "https://fdc.nal.usda.gov/food-details/170150/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/semillas-de-sesamo/",
      "pageUrlEn": "https://saciedad.com/en/foods/semillas-de-sesamo/"
    },
    {
      "id": "skyr",
      "nameEs": "Skyr natural (desnatado)",
      "nameEn": "Skyr, plain, nonfat",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 60,
        "proteinG": 11.3,
        "carbsG": 4,
        "sugarsG": 3.33,
        "fiberG": 0,
        "fatG": 0,
        "saturatedFatG": 0,
        "waterG": null,
        "ironMg": 0,
        "potassiumMg": 140,
        "calciumMg": 133
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 60 kcal/100 g) + 2 (proteína: 18,8 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 0 (agua: la etiqueta de origen no la declara) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Lácteo colado de origen islandés, también llamado yogur islandés o yogur estilo islandés. Su perfil se parece al del yogur griego desnatado: mucha proteína, casi sin grasa y pocas calorías. USDA no tiene una entrada genérica de skyr; el dato procede de la etiqueta de un skyr natural desnatado registrado en FoodData Central, así que cambia algo entre marcas y no incluye el agua.",
      "sources": [
        {
          "title": "USDA FoodData Central (Branded Foods): Plain Icelandic skyr strained nonfat yogurt, plain (FDC ID 2400949)",
          "url": "https://fdc.nal.usda.gov/food-details/2400949/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/skyr/",
      "pageUrlEn": "https://saciedad.com/en/foods/skyr/"
    },
    {
      "id": "solomillo-de-cerdo",
      "nameEs": "Solomillo de cerdo (magro, crudo)",
      "nameEn": "Pork tenderloin, lean only, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 109,
        "proteinG": 21,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 2.17,
        "saturatedFatG": 0.7,
        "waterG": 76,
        "ironMg": 0.98,
        "potassiumMg": 399,
        "magnesiumMg": 27,
        "calciumMg": 5,
        "vitaminB12Ug": 0.51,
        "monounsaturatedFatG": 0.792,
        "polyunsaturatedFatG": 0.367,
        "alaG": 0.008,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina"
      ],
      "typicalPortionG": 125,
      "notesEs": "Uno de los cortes de cerdo más magros, con tanta proteína como el pollo. A la plancha o al horno, sin salsas grasas, es una opción ligera.",
      "sources": [
        {
          "title": "USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, raw (FDC ID 168249)",
          "url": "https://fdc.nal.usda.gov/food-details/168249/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/solomillo-de-cerdo/",
      "pageUrlEn": "https://saciedad.com/en/foods/solomillo-de-cerdo/"
    },
    {
      "id": "sopa-de-fideo",
      "nameEs": "Sopa de fideo",
      "nameEn": "Noodle soup (sopa de fideo)",
      "category": "platos",
      "per100g": {
        "energyKcal": 95,
        "proteinG": 2.54,
        "carbsG": 13.73,
        "sugarsG": 1.16,
        "fiberG": 1.1,
        "fatG": 3.29,
        "saturatedFatG": 0.461,
        "waterG": 79.42,
        "ironMg": 0.77,
        "potassiumMg": 89,
        "magnesiumMg": 11,
        "calciumMg": 8,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.282,
        "polyunsaturatedFatG": 1.25,
        "alaG": 0.136,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 3,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 95 kcal/100 g) + 0 (proteína: 2,7 g/100 kcal) + 0 (fibra: 1,2 g/100 kcal) + 1 (plato de cuchara, no bebida, con 79,4 g de agua) = 3.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 250,
      "notesEs": "Fideos finos en caldo de tomate, muy común en México como primer plato. Blanda y fácil de tomar, pero con poca proteína: conviene acompañarla de un alimento proteico.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, sopa de fideo aguada (FDC ID 2709161)",
          "url": "https://fdc.nal.usda.gov/food-details/2709161/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/sopa-de-fideo/",
      "pageUrlEn": "https://saciedad.com/en/foods/sopa-de-fideo/"
    },
    {
      "id": "sopa-de-lentejas",
      "nameEs": "Sopa de lentejas",
      "nameEn": "Lentil soup",
      "category": "platos",
      "per100g": {
        "energyKcal": 60,
        "proteinG": 3.82,
        "carbsG": 10.2,
        "sugarsG": 1.72,
        "fiberG": 3.7,
        "fatG": 0.69,
        "saturatedFatG": 0.098,
        "waterG": 84.17,
        "ironMg": 1.36,
        "potassiumMg": 203,
        "magnesiumMg": 18,
        "calciumMg": 17,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.24,
        "polyunsaturatedFatG": 0.274,
        "alaG": 0.037,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 60 kcal/100 g) + 1 (proteína: 6,4 g/100 kcal) + 2 (fibra: 6,2 g/100 kcal) + 1 (plato de cuchara, no bebida, con 84,2 g de agua) = 7; se limita a 5.",
      "glp1Tags": [
        "riesgo-hinchazon",
        "alto-en-fibra",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 250,
      "notesEs": "Lentejas cocidas en caldo con verduras. Más aguada que un plato de lentejas, reparte la fibra y la proteína en más volumen. Si las legumbres dan gases, conviene empezar con un plato pequeño.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Soup, lentil (FDC ID 2707462)",
          "url": "https://fdc.nal.usda.gov/food-details/2707462/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/sopa-de-lentejas/",
      "pageUrlEn": "https://saciedad.com/en/foods/sopa-de-lentejas/"
    },
    {
      "id": "soya-texturizada",
      "nameEs": "Soya o soja texturizada (seca)",
      "nameEn": "Textured soy protein (TVP), dry",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 366,
        "proteinG": 51.1,
        "carbsG": 32.9,
        "sugarsG": 16.42,
        "fiberG": 17.5,
        "fatG": 3.33,
        "saturatedFatG": 0.136,
        "waterG": 6.24,
        "ironMg": 7.34,
        "potassiumMg": 2480,
        "magnesiumMg": 313,
        "calciumMg": 338,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.208,
        "polyunsaturatedFatG": 0.533,
        "alaG": 0.063,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 4,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 366 kcal/100 g) + 2 (proteína: 14,0 g/100 kcal) + 2 (fibra: 4,8 g/100 kcal) + 0 (sólido con 6,2 g de agua, menos de 70) = 4.",
      "glp1Tags": [
        "alto-en-proteina",
        "alto-en-fibra",
        "alta-densidad-calorica",
        "riesgo-hinchazon"
      ],
      "typicalPortionG": 34,
      "notesEs": "Producto seco de soja que se hidrata en agua o caldo y se cocina como carne molida, en picadillo, tinga o albóndigas. Los valores son en seco: al hidratarla absorbe agua y su densidad calórica baja mucho. La porción de 34 g es media taza según la medida de USDA (68 g por taza).",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Textured vegetable protein, dry (FDC ID 2707451)",
          "url": "https://fdc.nal.usda.gov/food-details/2707451/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-10-05"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/soya-texturizada/",
      "pageUrlEn": "https://saciedad.com/en/foods/soya-texturizada/"
    },
    {
      "id": "tamal-de-cerdo",
      "nameEs": "Tamal de cerdo",
      "nameEn": "Pork tamale, restaurant",
      "category": "platos",
      "per100g": {
        "energyKcal": 174,
        "proteinG": 7.35,
        "carbsG": 15.8,
        "sugarsG": 0.46,
        "fiberG": 2.4,
        "fatG": 9.04,
        "saturatedFatG": 2.69,
        "waterG": 66,
        "ironMg": 0.87,
        "potassiumMg": 152,
        "magnesiumMg": 26,
        "calciumMg": 75,
        "vitaminB12Ug": 0.11,
        "monounsaturatedFatG": 3.24,
        "polyunsaturatedFatG": 2.05,
        "alaG": 0.099,
        "epaG": 0.002,
        "dhaG": 0.002
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 174 kcal/100 g) + 1 (proteína: 4,2 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 66,0 g de agua, menos de 70) = 2.",
      "glp1Tags": [
        "riesgo-nauseas"
      ],
      "typicalPortionG": 140,
      "notesEs": "Masa de maíz rellena de cerdo y cocida al vapor en hoja de maíz o de plátano, típica de México y Centroamérica. La masa suele llevar manteca: un tamal (unos 140 g) ya es una comida contundente, y va mejor con verduras que con más pan o arroz.",
      "sources": [
        {
          "title": "USDA FoodData Central: Restaurant, Latino, tamale, pork (FDC ID 168067)",
          "url": "https://fdc.nal.usda.gov/food-details/168067/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tamal-de-cerdo/",
      "pageUrlEn": "https://saciedad.com/en/foods/tamal-de-cerdo/"
    },
    {
      "id": "ternera-magra",
      "nameEs": "Ternera magra (tapa, sin grasa visible, cruda)",
      "nameEn": "Beef, top round, lean only, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 124,
        "proteinG": 23.6,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 3.26,
        "saturatedFatG": 1.25,
        "waterG": 72.7,
        "ironMg": 2.35,
        "potassiumMg": 309,
        "magnesiumMg": 12,
        "calciumMg": 13,
        "vitaminB12Ug": 1.66,
        "monounsaturatedFatG": 1.48,
        "polyunsaturatedFatG": 0.232,
        "alaG": 0.005,
        "epaG": 0.002,
        "dhaG": 0.001
      },
      "satietyIndex": 176,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "alto-en-proteina"
      ],
      "typicalPortionG": 125,
      "notesEs": "Corte magro de vacuno (carne de res en México, Colombia y Centroamérica; carne vacuna en Argentina y Uruguay) con mucha proteína y hierro. Las carnes rojas grasas pueden sentar más pesadas; los cortes magros se toleran mejor.",
      "sources": [
        {
          "title": "USDA FoodData Central: Beef, round, top round roast, boneless, separable lean only, trimmed to 0\" fat, choice, raw (FDC ID 173996)",
          "url": "https://fdc.nal.usda.gov/food-details/173996/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/ternera-magra/",
      "pageUrlEn": "https://saciedad.com/en/foods/ternera-magra/"
    },
    {
      "id": "tilapia",
      "nameEs": "Tilapia o mojarra (cruda)",
      "nameEn": "Tilapia, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 96,
        "proteinG": 20.1,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 1.7,
        "saturatedFatG": 0.585,
        "waterG": 78.1,
        "ironMg": 0.56,
        "potassiumMg": 302,
        "magnesiumMg": 27,
        "calciumMg": 10,
        "vitaminB12Ug": 1.58,
        "monounsaturatedFatG": 0.498,
        "polyunsaturatedFatG": 0.363,
        "alaG": 0.033,
        "epaG": 0.005,
        "dhaG": 0.086
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 96 kcal/100 g) + 2 (proteína: 20,9 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 78,1 g de agua) = 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "alto-en-proteina",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pescado blanco magro, de sabor suave y barato en buena parte de América Latina. Al vapor, al horno o a la plancha es una proteína ligera y fácil de tolerar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, tilapia, raw (FDC ID 175176)",
          "url": "https://fdc.nal.usda.gov/food-details/175176/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tilapia/",
      "pageUrlEn": "https://saciedad.com/en/foods/tilapia/"
    },
    {
      "id": "tofu-firme",
      "nameEs": "Tofu firme",
      "nameEn": "Tofu, firm (nigari)",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 78,
        "proteinG": 9.04,
        "carbsG": 2.85,
        "sugarsG": 0.6,
        "fiberG": 0.9,
        "fatG": 4.17,
        "saturatedFatG": 0.793,
        "waterG": 82.9,
        "ironMg": 1.61,
        "potassiumMg": 148,
        "magnesiumMg": 37,
        "calciumMg": 201,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.13,
        "polyunsaturatedFatG": 1.65,
        "alaG": 0.167
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 78 kcal/100 g) + 2 (proteína: 11,6 g/100 kcal) + 0 (fibra: 1,2 g/100 kcal) + 1 (sólido con 82,9 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 100,
      "notesEs": "Proteína vegetal de sabor neutro y textura suave, con pocas calorías. Absorbe el sabor de lo que lo acompaña; a la plancha o en sopas es fácil de comer.",
      "sources": [
        {
          "title": "USDA FoodData Central: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448)",
          "url": "https://fdc.nal.usda.gov/food-details/172448/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tofu-firme/",
      "pageUrlEn": "https://saciedad.com/en/foods/tofu-firme/"
    },
    {
      "id": "tomate",
      "nameEs": "Tomate (crudo)",
      "nameEn": "Tomato, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 18,
        "proteinG": 0.88,
        "carbsG": 3.89,
        "sugarsG": 2.63,
        "fiberG": 1.2,
        "fatG": 0.2,
        "saturatedFatG": 0.03,
        "waterG": 94.5,
        "ironMg": 0.27,
        "potassiumMg": 237,
        "magnesiumMg": 11,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.031,
        "polyunsaturatedFatG": 0.083,
        "alaG": 0.003,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 150,
      "notesEs": "Hidratante y ligero, con fibra y potasio. En ensalada, gazpacho o salsa casera añade volumen y sabor sin apenas calorías.",
      "sources": [
        {
          "title": "USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457)",
          "url": "https://fdc.nal.usda.gov/food-details/170457/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tomate/",
      "pageUrlEn": "https://saciedad.com/en/foods/tomate/"
    },
    {
      "id": "tortilla-de-harina",
      "nameEs": "Tortilla de harina de trigo",
      "nameEn": "Flour tortilla, refrigerated",
      "category": "cereales",
      "per100g": {
        "energyKcal": 306,
        "proteinG": 8.2,
        "carbsG": 49.4,
        "sugarsG": 3.71,
        "fiberG": 3.5,
        "fatG": 7.99,
        "saturatedFatG": 2.92,
        "waterG": 32,
        "ironMg": 3.63,
        "potassiumMg": 125,
        "magnesiumMg": 22,
        "calciumMg": 146,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.75,
        "polyunsaturatedFatG": 2.29,
        "alaG": 0.214,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 306 kcal/100 g) + 0 (proteína: 2,7 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 32,0 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 45,
      "notesEs": "Habitual en el norte de México, en Centroamérica y en burritos y quesadillas. Tiene más calorías y grasa que la de maíz por el aceite o la manteca de la masa; lo que decide la saciedad es el relleno.",
      "sources": [
        {
          "title": "USDA FoodData Central: Tortillas, ready-to-bake or -fry, flour, refrigerated (FDC ID 175037)",
          "url": "https://fdc.nal.usda.gov/food-details/175037/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tortilla-de-harina/",
      "pageUrlEn": "https://saciedad.com/en/foods/tortilla-de-harina/"
    },
    {
      "id": "tortilla-de-maiz",
      "nameEs": "Tortilla de maíz",
      "nameEn": "Corn tortilla",
      "category": "cereales",
      "per100g": {
        "energyKcal": 222,
        "proteinG": 5.7,
        "carbsG": 46.6,
        "sugarsG": 0.88,
        "fiberG": 5.2,
        "fatG": 2.5,
        "saturatedFatG": 0.33,
        "waterG": 44.1,
        "ironMg": 1.4,
        "potassiumMg": 154,
        "magnesiumMg": 65,
        "calciumMg": 175,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.649,
        "polyunsaturatedFatG": 1.12,
        "alaG": 0.034
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética media; fibra moderada por caloría.",
      "glp1Tags": [
        "alto-en-fibra"
      ],
      "typicalPortionG": 30,
      "notesEs": "Base de la comida mexicana y centroamericana. Aporta algo de fibra; lo que decide la saciedad es el relleno: frijoles, huevo, pollo o verduras.",
      "sources": [
        {
          "title": "USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241)",
          "url": "https://fdc.nal.usda.gov/food-details/173241/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value",
          "url": "https://fdc.nal.usda.gov/food-details/175036/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tortilla-de-maiz/",
      "pageUrlEn": "https://saciedad.com/en/foods/tortilla-de-maiz/"
    },
    {
      "id": "tortitas-de-arroz",
      "nameEs": "Tortitas o galletas de arroz integral (sin sal)",
      "nameEn": "Brown rice cakes, plain, unsalted",
      "category": "cereales",
      "per100g": {
        "energyKcal": 387,
        "proteinG": 8.2,
        "carbsG": 81.5,
        "sugarsG": 0.88,
        "fiberG": 4.2,
        "fatG": 2.8,
        "saturatedFatG": 0.57,
        "waterG": 5.8,
        "ironMg": 1.49,
        "potassiumMg": 290,
        "magnesiumMg": 131,
        "calciumMg": 11,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.03,
        "polyunsaturatedFatG": 0.99,
        "alaG": 0.01,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 387 kcal/100 g) + 0 (proteína: 2,1 g/100 kcal) + 0 (fibra: 1,1 g/100 kcal) + 0 (sólido con 5,8 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 18,
      "notesEs": "Arroz inflado y prensado, muy ligero en peso pero no en calorías: casi 390 kcal por 100 g, más que el pan blanco. Solas sacian poco; funcionan mejor como base para queso fresco, hummus o aguacate. Dos tortitas pesan unos 18 g.",
      "sources": [
        {
          "title": "USDA FoodData Central: Snacks, rice cakes, brown rice, plain, unsalted (FDC ID 170250)",
          "url": "https://fdc.nal.usda.gov/food-details/170250/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tortitas-de-arroz/",
      "pageUrlEn": "https://saciedad.com/en/foods/tortitas-de-arroz/"
    },
    {
      "id": "tostada-de-maiz",
      "nameEs": "Tostada o concha de taco de maíz (de paquete)",
      "nameEn": "Corn taco shell (tostada), packaged",
      "category": "cereales",
      "per100g": {
        "energyKcal": 476,
        "proteinG": 6.41,
        "carbsG": 63.49,
        "sugarsG": 1.5,
        "fiberG": 6.7,
        "fatG": 21.79,
        "saturatedFatG": 7.105,
        "waterG": 6.4,
        "ironMg": 1.64,
        "potassiumMg": 231,
        "magnesiumMg": 83,
        "calciumMg": 100,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 6.935,
        "polyunsaturatedFatG": 5.495,
        "alaG": 0.284,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) − 1 (densidad energética alta: 476 kcal/100 g) + 0 (proteína: 1,3 g/100 kcal) + 0 (fibra: 1,4 g/100 kcal) + 0 (sólido con 6,4 g de agua, menos de 70) = 0; se eleva al mínimo de 1.",
      "glp1Tags": [
        "alto-en-fibra",
        "alta-densidad-calorica"
      ],
      "typicalPortionG": 28,
      "notesEs": "Tortilla de maíz crujiente, como las tostadas y las conchas para tacos que se venden envasadas. Al perder el agua concentra la energía: tiene más del doble de calorías por 100 g que la tortilla blanda, así que lo que sacia es lo que se pone encima.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Taco shell, corn (FDC ID 2707826)",
          "url": "https://fdc.nal.usda.gov/food-details/2707826/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/tostada-de-maiz/",
      "pageUrlEn": "https://saciedad.com/en/foods/tostada-de-maiz/"
    },
    {
      "id": "trucha",
      "nameEs": "Trucha arcoíris de piscifactoría (cruda)",
      "nameEn": "Rainbow trout, farmed, raw",
      "category": "proteinas",
      "per100g": {
        "energyKcal": 141,
        "proteinG": 19.9,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "fatG": 6.18,
        "saturatedFatG": 1.38,
        "waterG": 73.8,
        "ironMg": 0.31,
        "potassiumMg": 377,
        "magnesiumMg": 25,
        "calciumMg": 25,
        "vitaminB12Ug": 4.3,
        "monounsaturatedFatG": 1.98,
        "polyunsaturatedFatG": 1.51,
        "alaG": 0.059,
        "epaG": 0.217,
        "dhaG": 0.516
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 1 (densidad energética baja: 141 kcal/100 g) + 2 (proteína: 14,1 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 73,8 g de agua) = 5.",
      "glp1Tags": [
        "porcion-pequena-nutritiva",
        "alto-en-proteina"
      ],
      "typicalPortionG": 150,
      "notesEs": "Pescado de sabor suave, económico y fácil de encontrar de piscifactoría en España y en varios países de América Latina. Tiene algo de grasa con omega-3, a medio camino entre el pescado blanco y el azul.",
      "sources": [
        {
          "title": "USDA FoodData Central: Fish, trout, rainbow, farmed, raw (FDC ID 173717)",
          "url": "https://fdc.nal.usda.gov/food-details/173717/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/trucha/",
      "pageUrlEn": "https://saciedad.com/en/foods/trucha/"
    },
    {
      "id": "uvas",
      "nameEs": "Uvas",
      "nameEn": "Grapes",
      "category": "frutas",
      "per100g": {
        "energyKcal": 69,
        "proteinG": 0.72,
        "carbsG": 18.1,
        "sugarsG": 15.5,
        "fiberG": 0.9,
        "fatG": 0.16,
        "saturatedFatG": 0.05,
        "waterG": 80.5,
        "ironMg": 0.36,
        "potassiumMg": 191,
        "magnesiumMg": 7,
        "calciumMg": 10,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.007,
        "polyunsaturatedFatG": 0.048,
        "alaG": 0.011,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": 162,
      "satietyScore": 4,
      "satietyScoreBasis": "Densidad energética muy baja; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 120,
      "notesEs": "Agua y azúcar natural con algo de fibra. Un puñado como postre o merienda; fáciles de comer en exceso si se pican sin mirar.",
      "sources": [
        {
          "title": "USDA FoodData Central: Grapes, red or green (European type, such as Thompson seedless), raw (FDC ID 174683)",
          "url": "https://fdc.nal.usda.gov/food-details/174683/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        },
        {
          "title": "Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90",
          "url": "https://pubmed.ncbi.nlm.nih.gov/7498104/",
          "publisher": "European Journal of Clinical Nutrition (PubMed)",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/uvas/",
      "pageUrlEn": "https://saciedad.com/en/foods/uvas/"
    },
    {
      "id": "yogur-griego-natural",
      "nameEs": "Yogur griego natural (entero)",
      "nameEn": "Greek yogurt, plain, whole milk",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 97,
        "proteinG": 9,
        "carbsG": 3.98,
        "sugarsG": 4,
        "fiberG": 0,
        "fatG": 5,
        "saturatedFatG": 2.4,
        "waterG": 81.3,
        "ironMg": 0,
        "potassiumMg": 141,
        "magnesiumMg": 11,
        "calciumMg": 100,
        "vitaminB12Ug": 0.75,
        "monounsaturatedFatG": 2.14,
        "polyunsaturatedFatG": 0.469,
        "alaG": 0.023,
        "epaG": 0,
        "dhaG": 0.004
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética baja; mucha proteína por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "baja-densidad-calorica"
      ],
      "typicalPortionG": 125,
      "notesEs": "Al colarse concentra la proteína: casi el triple que un yogur normal. Sin azúcar añadido, con fruta o frutos secos, es un desayuno o merienda muy saciante.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304)",
          "url": "https://fdc.nal.usda.gov/food-details/171304/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yogur-griego-natural/",
      "pageUrlEn": "https://saciedad.com/en/foods/yogur-griego-natural/"
    },
    {
      "id": "yogur-griego-desnatado",
      "nameEs": "Yogur griego natural desnatado",
      "nameEn": "Nonfat Greek yogurt, plain",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 59,
        "proteinG": 10.2,
        "carbsG": 3.6,
        "sugarsG": 3.24,
        "fiberG": 0,
        "fatG": 0.39,
        "saturatedFatG": 0.117,
        "waterG": 85.1,
        "ironMg": 0.07,
        "potassiumMg": 141,
        "magnesiumMg": 11,
        "calciumMg": 110,
        "vitaminB12Ug": 0.75,
        "monounsaturatedFatG": 0.053,
        "polyunsaturatedFatG": 0.012,
        "alaG": 0.001,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 59 kcal/100 g) + 2 (proteína: 17,3 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 85,1 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "porcion-pequena-nutritiva",
        "alto-en-proteina",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 125,
      "notesEs": "Colado para quitarle suero, tiene unas tres veces la proteína de un yogur natural entero con menos calorías. En España muchos yogures griegos son enteros o con nata; conviene buscar «desnatado» o «0 %» en la etiqueta. El skyr tiene un perfil parecido.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894)",
          "url": "https://fdc.nal.usda.gov/food-details/170894/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yogur-griego-desnatado/",
      "pageUrlEn": "https://saciedad.com/en/foods/yogur-griego-desnatado/"
    },
    {
      "id": "yogur-natural",
      "nameEs": "Yogur natural (entero)",
      "nameEn": "Yogurt, plain, whole milk",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 61,
        "proteinG": 3.47,
        "carbsG": 4.66,
        "sugarsG": 4.66,
        "fiberG": 0,
        "fatG": 3.25,
        "saturatedFatG": 2.1,
        "waterG": 87.9,
        "ironMg": 0.05,
        "potassiumMg": 155,
        "magnesiumMg": 12,
        "calciumMg": 121,
        "vitaminB12Ug": 0.37,
        "monounsaturatedFatG": 0.893,
        "polyunsaturatedFatG": 0.092,
        "alaG": 0.027,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; proteína moderada por caloría; alto contenido en agua.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 125,
      "notesEs": "Fácil de digerir y suave con el estómago. Elige la versión sin azúcar; los azucarados suman calorías sin saciar más.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284)",
          "url": "https://fdc.nal.usda.gov/food-details/171284/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yogur-natural/",
      "pageUrlEn": "https://saciedad.com/en/foods/yogur-natural/"
    },
    {
      "id": "yogur-desnatado",
      "nameEs": "Yogur natural desnatado",
      "nameEn": "Nonfat yogurt, plain",
      "category": "lacteos",
      "per100g": {
        "energyKcal": 56,
        "proteinG": 5.73,
        "carbsG": 7.68,
        "sugarsG": 7.68,
        "fiberG": 0,
        "fatG": 0.18,
        "saturatedFatG": 0.116,
        "waterG": 85.2,
        "ironMg": 0.09,
        "potassiumMg": 255,
        "magnesiumMg": 19,
        "calciumMg": 199,
        "vitaminB12Ug": 0.61,
        "monounsaturatedFatG": 0.049,
        "polyunsaturatedFatG": 0.005,
        "alaG": 0.001,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Cálculo: 1 (base) + 2 (densidad energética muy baja: 56 kcal/100 g) + 2 (proteína: 10,2 g/100 kcal) + 0 (fibra: 0,0 g/100 kcal) + 1 (sólido con 85,2 g de agua) = 6; se limita a 5.",
      "glp1Tags": [
        "facil-de-digerir",
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 125,
      "notesEs": "Algo más de proteína y menos calorías que el yogur natural entero. Sus 7,7 g de azúcares por 100 g son los propios de la leche, no azúcar añadido. En América Latina se vende como yogur descremado.",
      "sources": [
        {
          "title": "USDA FoodData Central: Yogurt, plain, skim milk (FDC ID 170887)",
          "url": "https://fdc.nal.usda.gov/food-details/170887/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yogur-desnatado/",
      "pageUrlEn": "https://saciedad.com/en/foods/yogur-desnatado/"
    },
    {
      "id": "yuca",
      "nameEs": "Yuca o mandioca (cruda)",
      "nameEn": "Cassava, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 160,
        "proteinG": 1.36,
        "carbsG": 38.1,
        "sugarsG": 1.7,
        "fiberG": 1.8,
        "fatG": 0.28,
        "saturatedFatG": 0.07,
        "waterG": 59.7,
        "ironMg": 0.27,
        "potassiumMg": 271,
        "magnesiumMg": 21,
        "calciumMg": 16,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.075,
        "polyunsaturatedFatG": 0.048,
        "alaG": 0.017,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 2,
      "satietyScoreBasis": "Densidad energética baja.",
      "glp1Tags": [],
      "typicalPortionG": 100,
      "notesEs": "Tubérculo básico en el Caribe y Sudamérica, casi todo almidón. Sacia menos que la patata por caloría; combínala con proteína y verduras.",
      "sources": [
        {
          "title": "USDA FoodData Central: Cassava, raw (FDC ID 169985)",
          "url": "https://fdc.nal.usda.gov/food-details/169985/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yuca/",
      "pageUrlEn": "https://saciedad.com/en/foods/yuca/"
    },
    {
      "id": "yuca-cocida",
      "nameEs": "Yuca o mandioca cocida",
      "nameEn": "Cassava (yuca), cooked",
      "category": "verduras",
      "per100g": {
        "energyKcal": 191,
        "proteinG": 1.42,
        "carbsG": 39.62,
        "sugarsG": 1.78,
        "fiberG": 1.9,
        "fatG": 3.03,
        "saturatedFatG": 0.793,
        "waterG": 54.95,
        "ironMg": 0.28,
        "potassiumMg": 282,
        "magnesiumMg": 22,
        "calciumMg": 17,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 1.049,
        "polyunsaturatedFatG": 0.835,
        "alaG": 0.105,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Cálculo: 1 (base) + 0 (densidad energética media: 191 kcal/100 g) + 0 (proteína: 0,7 g/100 kcal) + 0 (fibra: 1,0 g/100 kcal) + 0 (sólido con 55,0 g de agua, menos de 70) = 1.",
      "glp1Tags": [
        "facil-de-digerir"
      ],
      "typicalPortionG": 150,
      "notesEs": "Yuca en Colombia, Venezuela, Perú y el Caribe; mandioca en Argentina, Paraguay y Uruguay. Es casi todo almidón; el dato de USDA incluye unos 3 g de grasa añadida por 100 g. Funciona mejor en porción moderada junto a proteína y verduras.",
      "sources": [
        {
          "title": "USDA FoodData Central (FNDDS 2021-2023): Cassava, cooked (FDC ID 2709564)",
          "url": "https://fdc.nal.usda.gov/food-details/2709564/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-24",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/yuca-cocida/",
      "pageUrlEn": "https://saciedad.com/en/foods/yuca-cocida/"
    },
    {
      "id": "zanahoria",
      "nameEs": "Zanahoria (cruda)",
      "nameEn": "Carrot, raw",
      "category": "verduras",
      "per100g": {
        "energyKcal": 41,
        "proteinG": 0.93,
        "carbsG": 9.58,
        "sugarsG": 4.74,
        "fiberG": 2.8,
        "fatG": 0.24,
        "saturatedFatG": 0.03,
        "waterG": 88.3,
        "ironMg": 0.3,
        "potassiumMg": 320,
        "magnesiumMg": 12,
        "calciumMg": 33,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.012,
        "polyunsaturatedFatG": 0.102,
        "alaG": 0.002,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 5,
      "satietyScoreBasis": "Densidad energética muy baja; mucha fibra por caloría; alto contenido en agua.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 80,
      "notesEs": "Crujiente y dulce, con fibra. Cruda obliga a masticar despacio; cocida es más suave para un estómago delicado.",
      "sources": [
        {
          "title": "USDA FoodData Central: Carrots, raw (FDC ID 170393)",
          "url": "https://fdc.nal.usda.gov/food-details/170393/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-09-23",
      "typicalPortionUnit": "g",
      "pageUrl": "https://saciedad.com/alimentos/zanahoria/",
      "pageUrlEn": "https://saciedad.com/en/foods/zanahoria/"
    },
    {
      "id": "zumo-de-naranja",
      "nameEs": "Zumo o jugo de naranja (natural)",
      "nameEn": "Orange juice, fresh",
      "category": "bebidas",
      "per100g": {
        "energyKcal": 45,
        "proteinG": 0.7,
        "carbsG": 10.4,
        "sugarsG": 8.4,
        "fiberG": 0.2,
        "fatG": 0.2,
        "saturatedFatG": 0.02,
        "waterG": 88.3,
        "ironMg": 0.2,
        "potassiumMg": 200,
        "magnesiumMg": 11,
        "calciumMg": 11,
        "vitaminB12Ug": 0,
        "monounsaturatedFatG": 0.036,
        "polyunsaturatedFatG": 0.04,
        "alaG": 0.011,
        "epaG": 0,
        "dhaG": 0
      },
      "satietyIndex": null,
      "satietyScore": 1,
      "satietyScoreBasis": "Densidad energética muy baja; es líquido (sacia menos que un sólido equivalente); azúcar en forma líquida.",
      "glp1Tags": [
        "baja-densidad-calorica",
        "hidratante"
      ],
      "typicalPortionG": 250,
      "notesEs": "Sin la fibra de la naranja entera, es azúcar y agua: sacia poco y se bebe rápido. Mejor la fruta entera; el zumo, como excepción.",
      "sources": [
        {
          "title": "USDA FoodData Central: Orange juice, raw (Includes foods for USDA's Food Distribution Program) (FDC ID 169098)",
          "url": "https://fdc.nal.usda.gov/food-details/169098/nutrients",
          "publisher": "U.S. Department of Agriculture, Agricultural Research Service",
          "accessed": "2026-09-23"
        }
      ],
      "lastReviewed": "2026-10-05",
      "typicalPortionUnit": "ml",
      "pageUrl": "https://saciedad.com/alimentos/zumo-de-naranja/",
      "pageUrlEn": "https://saciedad.com/en/foods/zumo-de-naranja/"
    }
  ]
}