{"data":{"name":"Kidney bean seed, black, dried, boiled","slug":"kidney-bean-seed-black-dried-boiled","scientific_name":"Phaseolus vulgaris","alternate_names":["Abitsuwelas buto","itim","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Boiled dried black kidney beans (seed beans). They\u2019re a plant-based food that\u2019s usually eaten as part of meals, providing protein and carbs, plus fiber.","common_uses_philippines":["Ginataang monggo","Baked beans","Humba with beans","Black bean soup","Mongo\/bean salad"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":117,"protein_g":3.9,"fat_g":0.6,"saturated_fat_g":0.15,"carbohydrates_g":24.1,"fiber_g":7.6,"sugars_g":0.7,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":85,"cholesterol_mg":0,"iron_mg":1.9,"monounsaturated_fat_g":0.05,"phosphorus_mg":146,"polyunsaturated_fat_g":0.26,"retinol_activity_equivalent_ug":0,"total_ash_g":1.5,"unsaturated_fat_g":0.31,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.3,"vitamin_c_mg":0,"water_g":69.9},"serving_suggestions":[],"health_notes":{"summary":"Black kidney beans help support fullness and steady energy because they have dietary fiber (7.6g per 100g) and carbohydrates (24.1g). The low fat (0.6g) and no cholesterol make them a heart-friendly choice. They also provide protein to help with body repair and keeping you satisfied between meals. Sodium is very low (1mg) in this boiled form, which is good for everyday eating. Since they do have carbs, pairing them with veggies and lean protein (or using them as the main protein) helps keep meals balanced.","healthier_tips":["For a typical day (3 meals + 1\u20132 snacks), use beans as your main protein in one meal, not just as a side.","Portion idea: start with 1\/2 to 1 cup cooked beans per meal, then adjust based on your hunger and activity.","Pair with non-starchy vegetables (e.g., kangkong, pechay, okra, tomatoes) to add volume and nutrients without adding too much calorie load.","If you\u2019re watching blood sugar, avoid adding lots of sugar; keep the meal balanced with vegetables and avoid very starchy sides in the same serving.","For better digestion, soak dried beans before boiling when possible, and rinse well."]},"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\/kidney-bean-seed-black-dried-boiled?agent=true"}}}