{"data":{"name":"Coastal jack-bean seed, dried, boiled","slug":"coastal-jack-bean-seed-dried-boiled","scientific_name":"Canavalia rosea","alternate_names":["Pataning-dagat buto","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Dried boiled coastal jack-bean seeds (a legume\/bean). They\u2019re usually cooked until soft and used as a filling, plant-based protein and side dish.","common_uses_philippines":["Ginataang monggo","Bistek with beans as side","Adobong sitaw with beans","Sinigang with beans","Monggo soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":78},"nutrition_per_100g":{"calories_kcal":170,"protein_g":9.6,"fat_g":1.1,"saturated_fat_g":0.18,"carbohydrates_g":30.3,"fiber_g":8,"sugars_g":2.7,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":74,"cholesterol_mg":0,"iron_mg":0.7,"monounsaturated_fat_g":0.13,"phosphorus_mg":135,"polyunsaturated_fat_g":0.46,"retinol_activity_equivalent_ug":0,"total_ash_g":1.4,"unsaturated_fat_g":0.59,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":57.6},"serving_suggestions":[],"health_notes":{"summary":"Coastal jack-bean seeds help support your meals because they provide fiber (8g per 100g) for better digestion and fuller feeling. They also give carbohydrates (30.3g) with low sugar (2.7g), which can fit well in a balanced diet when paired with other food groups. The fat is low (1.1g) with some saturated fat (0.18g), and sodium is very low (7mg), so it\u2019s generally a good option for everyday eating. Since they\u2019re carbohydrate-rich like other beans, portion size matters\u2014especially if you\u2019re also eating rice or other starchy foods in the same meal.","healthier_tips":["For a balanced plate: pair 1\/2 to 1 cup cooked jack-bean with rice or other carbs in a smaller portion, plus vegetables (e.g., okra, squash, kangkong) and a source of healthy fat (like a small amount of olive oil or nuts\/seeds if available).","Use it as a protein side for lunch or dinner, or as a snack portion (small bowl) if you\u2019re active.","To keep it lighter: avoid adding too much salty seasoning or fatty toppings; use herbs, garlic, onions, and spices for flavor.","If you\u2019re sensitive to gas\/bloating, start with a smaller serving and increase gradually, and make sure the beans are well-cooked."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/coastal-jack-bean-seed-dried-boiled?agent=true"}}}