{"data":{"name":"Cowpea pod","slug":"cowpea-pod","scientific_name":"Vigna unguiculata","alternate_names":["Paayap bunga"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Cowpea pod (young sitaw\/beans pod). It\u2019s a vegetable pod that\u2019s eaten like a side dish\u2014often saut\u00e9ed, boiled, or cooked with garlic and other veggies.","common_uses_philippines":["Ginataang sitaw at kalabasa","Sinigang na sitaw","Adobong sitaw","Pinakbet with sitaw","Bistek with side of saut\u00e9ed sitaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":87},"nutrition_per_100g":{"calories_kcal":51,"protein_g":3.4,"fat_g":0.4,"saturated_fat_g":0.11,"carbohydrates_g":8.5,"fiber_g":3.1,"sugars_g":4.7,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":590,"calcium_mg":106,"cholesterol_mg":0,"iron_mg":1.4,"monounsaturated_fat_g":0.04,"phosphorus_mg":63,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":49,"total_ash_g":0.7,"unsaturated_fat_g":0.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.14,"vitamin_b2_mg":0.15,"vitamin_b3_mg":1.3,"vitamin_c_mg":27,"water_g":87},"serving_suggestions":[],"health_notes":{"summary":"Cowpea pods are a light, fiber-rich vegetable (about 3.1 g fiber per 100 g) that helps you feel full and supports regular digestion. They also provide some carbohydrates for energy, with 4.7 g natural sugar\u2014usually fine when you balance your meals. The sodium is low (1 mg per 100 g), so it\u2019s a good choice for everyday eating, especially if you keep added salt and sauces in check. For fat, it\u2019s very low (0.4 g total fat), though cooking methods (like oil and salty seasonings) can change the final nutrition.","healthier_tips":["Include cowpea pods in your 3 full meals as a side or mixed into viands for extra fiber.","For snacks, pair a small serving of cooked cowpea pods with a balanced option (e.g., fruit or a small serving of nuts) instead of relying on salty snacks.","Use less oil and flavor with garlic, onion, herbs, and spices; go easy on soy sauce, bagoong, and salty seasoning.","Try a plate approach: \u00bd vegetables (including cowpea pods), \u00bc rice, \u00bc protein (fish, chicken, tofu, or eggs)."]},"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?agent=true"}}}