{"data":{"name":"Cowpea seed, dried","slug":"cowpea-seed-dried","scientific_name":"Vigna unguiculata","alternate_names":["Paayap buto","tuyo"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Dried cowpea seeds (also called \u201cmonggo\u201d\/cowpeas in some places), cooked from dried beans. They\u2019re a plant-based food rich in protein and fiber.","common_uses_philippines":["Ginataang monggo","Monggo with chicharon","Monggo soup","Monggo salad","Monggo at gulay"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":358,"protein_g":20.4,"fat_g":1.5,"saturated_fat_g":0.63,"carbohydrates_g":65.8,"fiber_g":11,"sugars_g":7.1,"sodium_mg":15,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":64,"cholesterol_mg":0,"iron_mg":6.5,"monounsaturated_fat_g":0.1,"phosphorus_mg":365,"polyunsaturated_fat_g":0.1,"retinol_activity_equivalent_ug":0,"total_ash_g":3.3,"unsaturated_fat_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.65,"vitamin_b2_mg":0.31,"vitamin_b3_mg":2.1,"vitamin_c_mg":0,"water_g":9},"serving_suggestions":[{"label":"1\/2 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Cowpea seeds help support steady energy and fullness because they have dietary fiber (11 g per 100 g) and carbohydrates (65.8 g). The fiber can also help with regular digestion. They\u2019re also a good protein source (your food is listed as a protein role), which helps you build and maintain body tissues. Caution: they have some saturated fat (0.63 g) and calories (358 kcal per 100 g), so the key is portion size\u2014especially if you\u2019re pairing them with other carb-heavy foods (rice, noodles, bread). Sodium is low here (15 mg), which is good for everyday meals.","healthier_tips":["For daily eating (3 meals + 1\u20132 snacks), use cowpeas as a main protein side: aim for about 1\/2 to 1 cup cooked per meal, depending on your rice portion.","Balance the plate: add vegetables (like pechay, kangkong, or mixed veggies) and a source of healthy fat in small amounts (e.g., a drizzle of olive oil or a few nuts\/seeds).","If you\u2019re making it like a stew or soup, keep the flavor by using herbs, garlic, onion, and spices\u2014go easy on salty seasonings.","Soak and cook well to improve texture and make it easier to eat comfortably.","If you\u2019re watching blood sugar, pair beans with more veggies and avoid making the meal all carbs (rice + bread + beans all at once)."]},"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-seed-dried?agent=true"}}}