{"data":{"name":"Soybean seed, yellow, dried, boiled","slug":"soybean-seed-yellow-dried-boiled","scientific_name":"Glycine max","alternate_names":["Utaw buto","dilaw","tuyo","nilaga"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Boiled yellow soybeans (dried soybean seeds). They\u2019re a plant-based food commonly eaten as a snack or added to meals.","common_uses_philippines":["Tokwa\u2019t baboy","Soybean sprouts in salads","Ginataang munggo (similar bean family)","Tofu sisig","Soy-based veggie stir-fry","Boiled soybeans as a snack"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":267,"protein_g":12.4,"fat_g":6.9,"saturated_fat_g":1,"carbohydrates_g":38.9,"fiber_g":9.6,"sugars_g":4.8,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":5,"calcium_mg":97,"cholesterol_mg":0,"iron_mg":1.9,"monounsaturated_fat_g":1.52,"phosphorus_mg":210,"polyunsaturated_fat_g":3.9,"retinol_activity_equivalent_ug":0,"total_ash_g":1.8,"unsaturated_fat_g":5.42,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.06,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":40},"serving_suggestions":[],"health_notes":{"summary":"Soybeans are a good source of energy and dietary fiber (about 9.6 g per 100 g), which helps you feel full and supports healthy digestion. They also provide healthy fats (total fat 6.9 g) along with some saturated fat. The carbs include fiber and natural sugars (sugar 4.8 g), so they can fit well in a balanced diet\u2014especially when paired with vegetables and a reasonable portion. Sodium is low (about 2 mg per 100 g) when boiled without added salt, which is helpful for everyday heart health.","healthier_tips":["For snacks: start with small portions (e.g., 1\/2 cup cooked) and pair with fruit or non-starchy vegetables.","For meals: combine with rice or root crops in smaller amounts, and add vegetables plus a lean protein if needed.","Boil without extra salt; flavor with garlic, onion, herbs, or a squeeze of calamansi instead.","If you\u2019re watching calories, remember that 100 g is already quite filling\u2014use portion control across your 3 meals and 1\u20132 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-yellow-dried-boiled?agent=true"}}}