{"data":{"name":"String\/Yard long bean pod, white, boiled","slug":"stringyard-long-bean-pod-white-boiled","scientific_name":"Vigna unguiculata ssp. sesquipedalis","alternate_names":["Sitaw bunga","puti","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled string\/yard long beans (white), a starchy-free vegetable side made from the bean pods.","common_uses_philippines":["Ginataang sitaw","Bistek with sitaw","Pinakbet (with sitaw)","Sinigang with sitaw","Saut\u00e9ed sitaw with garlic"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":23,"protein_g":1.4,"fat_g":0.1,"saturated_fat_g":0.03,"carbohydrates_g":4.1,"fiber_g":1.2,"sugars_g":2.7,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":36,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.01,"phosphorus_mg":29,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":0,"total_ash_g":0.3,"unsaturated_fat_g":0.05,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.4,"vitamin_c_mg":11,"water_g":94.1},"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 are a good fiber source (about 1.2 g per 100 g), which helps you feel full and supports healthy digestion. They also provide low calories (about 23 kcal) and very little fat and sodium (about 2 mg), making them a great add-on to your daily meals. The natural sugars are present in small amounts (about 2.7 g), but the fiber helps balance how your body handles carbs. Since they\u2019re a vegetable, they\u2019re especially helpful when you want more volume on your plate without pushing calories up.","healthier_tips":["Add 1\u20132 cups of boiled yard long beans to your main meals (lunch or dinner) as your vegetable portion.","Keep the cooking light: use minimal oil and go easy on salty sauces (soy sauce, patis) to maintain low sodium.","If you\u2019re eating rice, pair the beans with a balanced plate: rice + beans + protein (fish, chicken, tofu) for better fullness.","For snacks, you can also include a small serving as part of a veggie-heavy merienda (e.g., with boiled egg or tofu)."]},"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-white-boiled?agent=true"}}}