{"data":{"name":"Soybean seed, black, dried","slug":"soybean-seed-black-dried","scientific_name":"Glycine max","alternate_names":["Utaw buto","itim","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Dried black soybeans (also called black soybeans). These are soybean seeds that are cooked after soaking\/boiling and are commonly used as a plant-based protein.","common_uses_philippines":["Tokwa\u2019t baboy","Tofu sisig","Soybean sprouts stir-fry","Ginataang monggo with soybeans","Soy-based veggie patties","Black soybean soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":451,"protein_g":36.6,"fat_g":19.8,"saturated_fat_g":2.65,"carbohydrates_g":31.6,"fiber_g":9.5,"sugars_g":7.5,"sodium_mg":38,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":335,"cholesterol_mg":0,"iron_mg":7,"monounsaturated_fat_g":4.06,"phosphorus_mg":642,"polyunsaturated_fat_g":10.47,"retinol_activity_equivalent_ug":0,"total_ash_g":5.1,"unsaturated_fat_g":14.53,"vitamin_a_ug":0,"vitamin_b1_mg":0.28,"vitamin_b2_mg":0.21,"vitamin_b3_mg":2,"vitamin_c_mg":0,"water_g":6.9},"serving_suggestions":[{"label":"1\/2 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Black soybeans help support your daily meals because they provide protein (good for building and repairing body tissues) and dietary fiber (about 9.5 g per 100 g), which can help keep your digestion regular and help you feel full. They also have healthy fats, but they do contain some saturated fat (2.65 g per 100 g), so it\u2019s best to balance them with lighter cooking methods. Carbohydrates are present (31.6 g) and there\u2019s some natural sugar (7.5 g), so pairing them with veggies and controlling portion size helps keep your meals balanced. Sodium is low (38 mg per 100 g), which is good\u2014just watch the salt when cooking or when using salty sauces.","healthier_tips":["For meals: use a small to moderate serving (for example, a few tablespoons to about 1\/2 cup cooked, depending on your other food) and pair with non-starchy vegetables (e.g., okra, kangkong, pechay, talong) and a sensible carb portion (rice or root crops).","For snacks: try roasted\/boiled soybeans in small portions, or add them to yogurt\/fruit for a fiber-and-protein boost.","Choose healthier cooking: boil or stew; avoid deep-frying. If using soy sauce or bagoong, use less and taste as you go.","Soak and cook well to improve texture and make them easier to digest.","Since they\u2019re calorie-dense (451 kcal per 100 g), keep portions consistent across your 3 meals and 1\u20132 snacks so you don\u2019t accidentally overdo calories."]},"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?agent=true"}}}