{"data":{"name":"Soybean seed, yellow, dried","slug":"soybean-seed-yellow-dried","scientific_name":"Glycine max","alternate_names":["Utaw buto","dilaw","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Dried yellow soybeans (soy seeds). These are commonly used to make tofu, soy milk, tempeh, and soy-based sauces, and can also be cooked as whole beans.","common_uses_philippines":["Tokwa\u2019t baboy","Tofu sisig","Ginataang monggo with tofu","Soy milk (unsweetened) with oats","Togue\/vegetable stir-fry with tofu","Tempeh with vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":456,"protein_g":35.8,"fat_g":19.5,"saturated_fat_g":2.56,"carbohydrates_g":34.2,"fiber_g":9.6,"sugars_g":7.6,"sodium_mg":33,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":10,"calcium_mg":238,"cholesterol_mg":0,"iron_mg":4.8,"monounsaturated_fat_g":4.75,"phosphorus_mg":568,"polyunsaturated_fat_g":10.28,"retinol_activity_equivalent_ug":1,"total_ash_g":5.1,"unsaturated_fat_g":15.03,"vitamin_a_ug":0,"vitamin_b1_mg":0.5,"vitamin_b2_mg":0.22,"vitamin_b3_mg":2.4,"vitamin_c_mg":0,"water_g":5.4},"serving_suggestions":[{"label":"1\/2 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Soybeans are a good plant-based protein and also provide dietary fiber (about 9.6g per 100g), which helps you feel full and supports healthy digestion. They contain carbohydrates (34.2g) and some sugar (7.6g), so pairing them with vegetables and controlling portions helps keep meals balanced. Soybeans also have total fat (19.5g) with saturated fat (2.56g); choosing cooking methods like boiling, steaming, or lightly saut\u00e9ing can keep your fat intake more heart-friendly. Sodium is low (33mg), which is good, but watch out for added salt when using soy sauce or processed soy products.","healthier_tips":["For daily meals (3 full meals + 1\u20132 snacks), use soybeans as a protein option: aim for about a palm-sized portion of cooked soy (or 1\u20132 servings of tofu\/soy milk) per meal.","Boost fiber and micronutrients by adding non-starchy vegetables (e.g., kangkong, pechay, ampalaya, okra) to your dish.","If you\u2019re using soy sauce, choose less-salty options and taste before adding more.","Prefer boiled\/steamed soybeans or tofu; limit deep-fried versions.","If you\u2019re snacking, consider unsweetened soy milk or small servings of cooked soy with fruit\/vegetables instead of sweetened drinks."]},"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?agent=true"}}}