{"data":{"name":"Kidney bean seed, white, dried, boiled","slug":"kidney-bean-seed-white-dried-boiled","scientific_name":"Phaseolus vulgaris","alternate_names":["Abitsuwelas buto","puti","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Boiled white kidney beans (dried beans cooked until soft).","common_uses_philippines":["Ginataang monggo","Baked beans (Filipino-style)","Beans with rice (white beans)","Humba with beans","Lenten bean soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":142,"protein_g":6.5,"fat_g":0.7,"saturated_fat_g":0.18,"carbohydrates_g":27.3,"fiber_g":6.1,"sugars_g":0.3,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":215,"cholesterol_mg":0,"iron_mg":2.5,"monounsaturated_fat_g":0.06,"phosphorus_mg":178,"polyunsaturated_fat_g":0.3,"retinol_activity_equivalent_ug":0,"total_ash_g":1.5,"unsaturated_fat_g":0.36,"vitamin_a_ug":0,"vitamin_b1_mg":0.13,"vitamin_b2_mg":0.09,"vitamin_b3_from_tryptophan_mg":0.6,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":64},"serving_suggestions":[],"health_notes":{"summary":"White kidney beans are a good plant-based source of protein and dietary fiber. The fiber helps you feel full longer and supports healthy digestion, which can make it easier to balance your meals (3 full meals + 1\u20132 snacks daily). They also provide carbohydrates, but with fiber, so they tend to be more filling than refined carbs. For nutrients to watch: they have a small amount of saturated fat (about 0.18 g per 100 g) and very low sodium (about 6 mg), so they\u2019re generally heart-friendly when paired with healthy meals. If you\u2019re managing blood sugar, portion size still matters because beans do contain carbs.","healthier_tips":["Use a 1\/2 to 1 cup cooked serving per meal, especially if you also eat rice or noodles.","Pair with vegetables (like saut\u00e9ed greens or mixed veggies) and a lean\/protein side if needed.","Choose less salty seasonings; beans are naturally low in sodium.","If you\u2019re new to beans, start with smaller portions and increase gradually to help your stomach adjust.","For better texture and easier digestion, soak dried beans before boiling (if you\u2019re cooking from scratch)."]},"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-white-dried-boiled?agent=true"}}}