{"data":{"name":"Kidney bean seed, red, dried","slug":"kidney-bean-seed-red-dried","scientific_name":"Phaseolus vulgaris","alternate_names":["Abitsuwelas buto","pula","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Red kidney beans (dried). These are legumes that you soak and cook until soft. They\u2019re a good plant-based source of protein and fiber.","common_uses_philippines":["Ginataang monggo with beans","Baked beans (Filipino-style)","Kare-kare with beans","Humba with beans","Red kidney bean salad","Beans and rice"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":348,"protein_g":19.3,"fat_g":1.5,"saturated_fat_g":0.22,"carbohydrates_g":64.2,"fiber_g":15.2,"sugars_g":2.1,"sodium_mg":12,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":115,"cholesterol_mg":0,"iron_mg":6.9,"monounsaturated_fat_g":0.12,"phosphorus_mg":353,"polyunsaturated_fat_g":0.83,"retinol_activity_equivalent_ug":0,"total_ash_g":3.3,"unsaturated_fat_g":0.95,"vitamin_a_ug":0,"vitamin_b1_mg":0.35,"vitamin_b2_mg":0.21,"vitamin_b3_from_tryptophan_mg":1.6,"vitamin_b3_mg":2.2,"vitamin_c_mg":0,"water_g":11.7},"serving_suggestions":[{"label":"1\/3 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Kidney beans help keep you full because they\u2019re high in dietary fiber (15.2 g per 100 g) and also provide protein as a main plant food. The fiber supports healthy digestion and can help manage blood sugar response after meals. They\u2019re also low in fat (1.5 g) and have very low sodium (12 mg), which is helpful for everyday eating. For cautions: they do contain carbohydrates (64.2 g) and some people may experience gas or bloating\u2014this usually improves with proper soaking, thorough cooking, and starting with smaller portions.","healthier_tips":["For daily meals: include kidney beans in your lunch or dinner (about 1\/2 to 1 cup cooked, depending on your needs) so your plate stays balanced with rice\/vegetables.","Soak dried beans overnight and cook until very tender to improve texture and reduce digestive discomfort.","Pair with vegetables (e.g., ampalaya, kangkong, squash) and a source of healthy fats (like a small amount of olive oil or avocado) for better overall balance.","If you\u2019re prone to gas, start with a smaller serving and increase gradually over the week.","Choose low-sodium seasonings and avoid very salty toppings."]},"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?agent=true"}}}