{"data":{"name":"String\/Yard long bean pod, green, boiled","slug":"stringyard-long-bean-pod-green-boiled","scientific_name":"Vigna unguiculata ssp. sesquipedalis","alternate_names":["Sitaw bunga","berde","nilaga\/utong\/ snake beans \/ asparagus beans"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"This is boiled string\/yard long beans (green pods)\u2014a type of vegetable (often called sitaw). It\u2019s low in calories and naturally high in fiber.","common_uses_philippines":["Ginisang sitaw","Sinigang na sitaw","Tinolang sitaw","Pinakbet (with sitaw)","Adobong sitaw"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":52,"protein_g":4,"fat_g":0.5,"saturated_fat_g":0.13,"carbohydrates_g":7.9,"fiber_g":2.7,"sugars_g":null,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":315,"calcium_mg":74,"cholesterol_mg":0,"food_type_g":1,"iron_mg":0.8,"monounsaturated_fat_g":0.05,"phosphorus_mg":43,"polyunsaturated_fat_g":0.21,"retinol_activity_equivalent_ug":26,"total_ash_g":0.6,"unsaturated_fat_g":0.26,"vitamin_a_ug":0,"vitamin_b1_mg":0.12,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.8,"vitamin_c_mg":15,"water_g":87},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Yard long beans help support healthy digestion because they provide dietary fiber (2.7 g per 100 g). They also add carbohydrates (7.9 g) in a way that comes with fiber, so it\u2019s more filling than refined carbs. The fat is very low (0.5 g total), and sodium is minimal (4 mg), which makes it a good choice for everyday meals. For heart health, the saturated fat is also low (0.13 g).","healthier_tips":["For your daily pattern of 3 full meals + 1\u20132 snacks, use this as a side vegetable most days. Aim for about 1\/2 to 1 cup cooked per meal (adjust based on your appetite and the rest of your plate). To keep it lighter:","Boil or steam, then season lightly (use herbs, garlic, or a small amount of bagoong\/soy if you like).","Watch the add-ons\u2014too much oil, creamy sauces, or salty seasonings can raise calories and sodium.","Pair with a lean protein (fish, chicken, tofu) and a balanced carb (rice in proper portion, or more vegetables) for better fullness."]},"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\/stringyard-long-bean-pod-green-boiled?agent=true"}}}