{"data":{"name":"Cowpea lvs, boiled","slug":"cowpea-lvs-boiled","scientific_name":"Vigna unguiculata","alternate_names":["Paayap dahon","nilaga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled cowpea leaves (often called \u201ctalbos ng sitaw\u201d or similar local names). It\u2019s a leafy vegetable cooked by boiling.","common_uses_philippines":["Ginataang talbos ng sitaw","Dinengdeng with talbos ng sitaw","Pinakbet (with added leafy greens)","Saut\u00e9ed\/boiled talbos ng sitaw with garlic and bagoong","Beef or fish sinigang with leafy greens"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":30,"protein_g":1.9,"fat_g":0.4,"saturated_fat_g":0.1,"carbohydrates_g":4.6,"fiber_g":null,"sugars_g":null,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1495,"calcium_mg":78,"cholesterol_mg":0,"iron_mg":1,"monounsaturated_fat_g":0.04,"phosphorus_mg":41,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":125,"total_ash_g":0.6,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.7,"vitamin_c_mg":5,"water_g":92.5},"serving_suggestions":[],"health_notes":{"summary":"Cowpea leaves are a low-calorie veggie (about 30 kcal per 100 g) and naturally low in fat and cholesterol. They provide carbohydrates, but in a small amount, and they\u2019re also a good choice for adding volume to your meals without adding many calories. Since the sodium listed is low (about 5 mg per 100 g), it\u2019s generally a good option for everyday eating\u2014especially if you\u2019re trying to balance meals with less salty ingredients. The small amount of saturated fat is also minimal, which helps keep your overall fat intake lighter when paired with rice and other foods.","healthier_tips":["Pair with a balanced plate: 1\u20132 cups cooked rice (depending on your needs), plus a viand (fish, chicken, tofu) and a serving of boiled cowpea leaves.","For snacks, you can include a small portion of this veggie with a meal-based snack (e.g., with boiled egg or tofu) to help you feel full longer.","Keep the cooking simple: use minimal salt. If you use bagoong, patis, or soy sauce, use a lighter hand and taste first.","If you\u2019re adding to a ulam, aim for about 1\/2 to 1 cup cooked leafy vegetables per meal."]},"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\/cowpea-lvs-boiled?agent=true"}}}