{"data":{"name":"Soybean seed, fresh","slug":"soybean-seed-fresh","scientific_name":"Glycine max","alternate_names":["Utaw buto","sariwa"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Fresh soybean seeds (edamame-style), boiled or steamed soybeans. They\u2019re usually eaten as a snack or side, and they provide plant-based protein.","common_uses_philippines":["Edamame-style boiled soybeans","Ginataang munggo with soybeans","Soybean-based tofu sisig","Tokwa\u2019t baboy with tofu (swap with soybeans on the side)","Soybean sprout stir-fry"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":54},"nutrition_per_100g":{"calories_kcal":151,"protein_g":13.1,"fat_g":6.1,"saturated_fat_g":0.71,"carbohydrates_g":10.9,"fiber_g":4.1,"sugars_g":2.5,"sodium_mg":15,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":140,"calcium_mg":161,"cholesterol_mg":0,"iron_mg":2.4,"monounsaturated_fat_g":1.15,"phosphorus_mg":184,"polyunsaturated_fat_g":2.87,"retinol_activity_equivalent_ug":12,"total_ash_g":1.7,"unsaturated_fat_g":4.02,"vitamin_a_ug":0,"vitamin_b1_mg":0.37,"vitamin_b2_mg":0.15,"vitamin_b3_from_tryptophan_mg":2.6,"vitamin_b3_mg":1.3,"vitamin_c_mg":32,"water_g":68.2},"serving_suggestions":[],"health_notes":{"summary":"Fresh soybeans help support muscle and satiety because they\u2019re rich in protein. They also provide dietary fiber (about 4.1 g per 100 g), which can help keep your digestion regular and make you feel fuller between meals. The carbs are moderate (10.9 g) with some natural sugar, so they fit well in a balanced eating pattern. For fats, they have some total fat (6.1 g) but relatively low saturated fat (0.71 g) and no cholesterol. Sodium is low (15 mg), which is good for everyday meals. If you\u2019re watching salt, just avoid adding too much bagoong, salted sauces, or extra seasoning.","healthier_tips":["For daily balance:","Use a serving size of about 1\/2 to 1 cup (roughly 50\u2013100 g) as a snack or side, especially if you already have rice and a main ulam.","Pair with a balanced plate: add vegetables and a whole-grain or starchy food in the main meal, then keep the snack lighter.","Flavor smart: choose light salt, calamansi, garlic, or herbs instead of salty dips.","If you\u2019re eating 3 full meals plus 1\u20132 snacks, fresh soybeans can be a good protein snack to reduce the need for more fried or processed snacks."]},"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-fresh?agent=true"}}}