{"data":{"name":"Cowpea pod, boiled","slug":"cowpea-pod-boiled","scientific_name":"Vigna unguiculata","alternate_names":["Paayap bunga","nilaga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Boiled cowpea pod (often called sitaw pods or cowpea pods), a vegetable side made by cooking the pods until tender.","common_uses_philippines":["Ginataang sitaw","Pinakbet","Sinigang na sitaw","Saut\u00e9ed sitaw with garlic","Beef or chicken with sitaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":52,"protein_g":2.8,"fat_g":0.4,"saturated_fat_g":0.11,"carbohydrates_g":9.4,"fiber_g":3.1,"sugars_g":4.8,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":485,"calcium_mg":88,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.04,"phosphorus_mg":54,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":40,"total_ash_g":0.6,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.1,"vitamin_b3_mg":1.2,"vitamin_c_mg":18,"water_g":86.8},"serving_suggestions":[],"health_notes":{"summary":"Cowpea pods are a low-calorie veggie (about 52 kcal per 100 g) and provide dietary fiber (3.1 g) to help you feel full and support healthy digestion. They also bring carbohydrates (9.4 g) and some sugar (4.8 g), so pairing with protein and healthy fats helps keep your meals balanced. Sodium is low (1 mg per 100 g), which is good for everyday eating. The small amount of fat (0.4 g) includes some saturated fat (0.11 g), so it\u2019s best to keep the rest of your meal from being too oily.","healthier_tips":["Use cowpea pods as your fiber-rich vegetable for lunch or dinner\u2014aim for about 1\u20132 cups depending on your appetite.","Pair with lean protein (fish, chicken, tofu, eggs) and a sensible serving of carbs (rice or kamote) so your plate is balanced.","If you\u2019re adding bagoong, patis, or salty sauces, use a smaller amount and add more herbs\/garlic\/ginger for flavor.","For snacks, you can include a small portion with a protein-based dip (like yogurt or tahini) instead of sugary snacks."]},"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-pod-boiled?agent=true"}}}