{"data":{"name":"Cowpea seed, fresh","slug":"cowpea-seed-fresh","scientific_name":"Vigna unguiculata","alternate_names":["Paayap buto","sariwa"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Fresh cowpea seeds (also called fresh beans\/black-eyed peas when used fresh). They\u2019re small legumes eaten as a vegetable or added to viands, soups, and salads.","common_uses_philippines":["Ginisang monggo with fresh beans","Burot\/bean-based soups","Fresh bean salad with tomatoes and onions","Ginataang beans (light coconut milk)","Kare-kare with added beans"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":28},"nutrition_per_100g":{"calories_kcal":86,"protein_g":5.1,"fat_g":0.1,"saturated_fat_g":0.03,"carbohydrates_g":16.1,"fiber_g":4.9,"sugars_g":3,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":47,"cholesterol_mg":0,"iron_mg":1.4,"monounsaturated_fat_g":0.01,"phosphorus_mg":121,"polyunsaturated_fat_g":0.04,"total_ash_g":1.2,"unsaturated_fat_g":0.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.21,"vitamin_b2_mg":0.05,"vitamin_b3_mg":3,"vitamin_c_mg":38,"water_g":77.5},"serving_suggestions":[],"health_notes":{"summary":"Fresh cowpeas are a good plant-based source of energy from carbohydrates and dietary fiber (about 4.9 g per 100 g). Fiber helps keep your digestion regular and can help you feel fuller between meals. They also have low fat (about 0.1 g) and very low sodium (about 4 mg), which supports heart-friendly eating. The carbs and natural sugars are there, but the fiber helps balance how they affect your overall meal. If you\u2019re watching blood sugar, pairing cowpeas with lean protein and vegetables (instead of eating them alone with lots of rice) can make meals more balanced.","healthier_tips":["Portion: For meals, aim for about 1\/2 to 1 cup cooked cowpeas (or a serving that fits your plate) and balance with rice or root crops plus ulam.","Pair smart: Combine with fish, chicken, eggs, tofu, or lean pork and add lots of non-starchy vegetables.","Watch the add-ons: Go easy on salty sauces and fried toppings; use herbs, garlic, onions, and broth for flavor.","Snack idea: Use a small serving in salads or as a side during your 1\u20132 snacks, not as the only food."]},"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-fresh?agent=true"}}}