{"data":{"name":"Soybean seed, black, dried, boiled","slug":"soybean-seed-black-dried-boiled","scientific_name":"Glycine max","alternate_names":["Utaw buto","itim","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Boiled black soybeans (dried soybeans cooked until soft).","common_uses_philippines":["Tokwa\u2019t baboy","Tofu sisig","Ginataang monggo with soy","Soy-based veggie patties","Soy sauce-based stir-fry vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":241,"protein_g":15.3,"fat_g":6.1,"saturated_fat_g":0.88,"carbohydrates_g":31.2,"fiber_g":8.8,"sugars_g":4.4,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":140,"cholesterol_mg":0,"iron_mg":2.6,"monounsaturated_fat_g":1.35,"phosphorus_mg":258,"polyunsaturated_fat_g":3.44,"retinol_activity_equivalent_ug":0,"total_ash_g":2.2,"unsaturated_fat_g":4.79,"vitamin_a_ug":0,"vitamin_b1_mg":0.14,"vitamin_b2_mg":0.08,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":45.2},"serving_suggestions":[],"health_notes":{"summary":"Black soybeans are a good plant-based protein and also provide dietary fiber (8.8 g per 100 g). The fiber helps support regular digestion and can help you feel full, which is useful when you\u2019re building balanced meals. They also have healthy fats overall (6.1 g total fat) with a smaller amount of saturated fat (0.88 g). Carbs come with some natural sugar (4.4 g) and fiber, so the overall effect on fullness is usually better than refined carbs. Sodium is low (2 mg), which is good for everyday eating. Since soybeans are calorie-dense (241 kcal per 100 g), portion size matters\u2014especially if you\u2019re adding them to meals or snacks.","healthier_tips":["Use them as a protein add-on: mix into rice meals, salads, or veggie dishes instead of adding extra meat.","Portion guide for daily routine: aim for about 1\/4 to 1\/2 cup cooked per meal (adjust based on your rice and other viands).","Pair with vegetables and a source of carbs you can control (e.g., brown rice or half-rice serving) to keep meals balanced.","If you\u2019re having them as a snack, keep the portion smaller and add fruit or veggies to round it out.","For taste, flavor with herbs, garlic, and a little soy sauce instead of heavy salty seasonings."]},"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\/soybean-seed-black-dried-boiled?agent=true"}}}