{"data":{"name":"Kidney bean seed, white, dried","slug":"kidney-bean-seed-white-dried","scientific_name":"Phaseolus vulgaris","alternate_names":["Abitsuwelas buto","puti","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Dried white kidney beans (seed), cooked from dried beans. They\u2019re a plant-based legume and a good source of protein and fiber.","common_uses_philippines":["Ginataang monggo","Baked beans","Humba with beans","Adobong sitaw at beans","White bean salad","Beans and rice (refried or stewed)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":354,"protein_g":18.8,"fat_g":1.1,"saturated_fat_g":0.28,"carbohydrates_g":67.1,"fiber_g":15.5,"sugars_g":2.2,"sodium_mg":16,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":105,"cholesterol_mg":0,"iron_mg":5.3,"monounsaturated_fat_g":0.1,"phosphorus_mg":278,"polyunsaturated_fat_g":0.47,"retinol_activity_equivalent_ug":0,"total_ash_g":3.6,"unsaturated_fat_g":0.57,"vitamin_a_ug":0,"vitamin_b1_mg":0.42,"vitamin_b2_mg":0.18,"vitamin_b3_from_tryptophan_mg":5.2,"vitamin_b3_mg":1.7,"vitamin_c_mg":0,"water_g":9.4},"serving_suggestions":[{"label":"1\/3 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"White kidney beans help you feel full longer because they\u2019re high in dietary fiber (15.5 g per 100 g) and also provide protein (they\u2019re a legume). The fiber supports healthy digestion and can help with steadier blood sugar after meals. They also have low fat (1.1 g total fat, 0.28 g saturated fat) and very low sodium (16 mg), which is helpful for everyday heart health. Since they\u2019re also carbohydrate-containing (67.1 g total carbs) and fairly calorie-dense (354 kcal per 100 g), portion size matters\u2014especially if you\u2019re already eating rice or other starchy foods at the same meal.","healthier_tips":["For meals: pair beans with rice or corn in a balanced portion (e.g., half rice, half beans) and add lots of non-starchy vegetables (like pechay, kangkong, carrots, or squash).","For snacks: use a small serving of bean salad or mashed beans with veggies instead of sugary snacks.","Soak dried beans overnight and cook until soft to improve texture and make them easier to digest.","Watch added salt\u2014choose less salty broth or season with garlic, onion, herbs, and spices.","If you\u2019re eating 3 full meals plus 1\u20132 snacks daily, include beans in one meal or one snack rather than all day, so your total carbs and calories stay balanced."]},"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?agent=true"}}}