{"data":{"name":"Kidney bean seed, red, dried, boiled","slug":"kidney-bean-seed-red-dried-boiled","scientific_name":"Phaseolus vulgaris","alternate_names":["Abitsuwelas buto","pula","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"This is boiled red kidney beans (dried beans cooked until soft). They\u2019re a good plant-based source of protein and carbohydrates, with lots of fiber.","common_uses_philippines":["Ginataang monggo","Baked beans","Kare-kare with beans","Humba-style beans","Red bean dessert (sweetened)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":138,"protein_g":7.9,"fat_g":0.9,"saturated_fat_g":0.13,"carbohydrates_g":24.6,"fiber_g":7.9,"sugars_g":0.3,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":81,"cholesterol_mg":0,"iron_mg":2.6,"monounsaturated_fat_g":0.07,"phosphorus_mg":202,"polyunsaturated_fat_g":0.5,"retinol_activity_equivalent_ug":0,"total_ash_g":1.7,"unsaturated_fat_g":0.57,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.08,"vitamin_b3_from_tryptophan_mg":0.8,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":64.9},"serving_suggestions":[],"health_notes":{"summary":"Kidney beans help support health because they provide fiber (7.9g per 100g) which can help you feel full and support regular digestion. They also give protein to help maintain and repair body tissues, making them a great choice for balanced meals. They have some carbohydrates (24.6g) and a small amount of sugar (0.3g), so pairing them with vegetables and controlling the portion helps keep your meals balanced. Sodium is very low (2mg per 100g), which is good\u2014just be mindful if you add salty ingredients (like canned sauces or extra salt).","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), use kidney beans as your main protein in meals like lunch or dinner.","Try \u00bd to 1 cup cooked per serving, then add rice or root crops in a smaller portion and load up on vegetables.","To make digestion easier, soak dried beans before cooking (if you\u2019re starting from dried), and rinse well.","If you\u2019re watching salt, avoid very salty toppings (e.g., extra bagoong, salty sauces). Use herbs, garlic, onions, and spices for flavor.","For snacks, consider a small portion of bean-based dips (like hummus-style) with veggies 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\/kidney-bean-seed-red-dried-boiled?agent=true"}}}