{"data":{"name":"String\/Yard long bean seed, green, fresh, boiled","slug":"stringyard-long-bean-seed-green-fresh-boiled","scientific_name":"Vigna unguiculata ssp. sesquipedalis","alternate_names":["Sitaw buto","berde","sariwa","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"String\/yard long bean seed (green, fresh, boiled). It\u2019s a starchy vegetable\/legume side dish commonly eaten as gulay with meals.","common_uses_philippines":["Bistek Tagalog","Ginataang Sitaw","Adobong Sitaw","Sinigang na Baboy with Sitaw","Kare-Kare (with sitaw)","Pinakbet"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":119,"protein_g":12.7,"fat_g":0.4,"saturated_fat_g":0.1,"carbohydrates_g":16.1,"fiber_g":3.7,"sugars_g":4,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":86,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.03,"phosphorus_mg":144,"polyunsaturated_fat_g":0.17,"retinol_activity_equivalent_ug":0,"total_ash_g":1.4,"unsaturated_fat_g":0.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.34,"vitamin_b2_mg":0.11,"vitamin_b3_mg":1.5,"vitamin_c_mg":14,"water_g":69.4},"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 give you dietary fiber (about 3.7 g per 100 g) which helps you feel full and supports healthy digestion. They also provide carbohydrates for energy, plus some sugar naturally found in the beans. With very low sodium (about 5 mg), they\u2019re a good choice for everyday meals\u2014especially when you keep the added salt and sauces in check. The small amount of fat (about 0.4 g) and zero cholesterol make them a lighter option compared with many fried or fatty sides.","healthier_tips":["Pair with a balanced plate: 1\/2 plate vegetables (like yard long beans), 1\/4 protein (fish, chicken, tofu, eggs), and 1\/4 rice or other carbs.","For a typical day (3 meals + 1\u20132 snacks), use yard long beans as a regular gulay side\u2014great for lunch or dinner.","Keep it simple: boil or saut\u00e9 with minimal oil, and flavor with garlic, onion, herbs, or a small amount of bagoong\/soy sauce instead of heavy salty seasoning.","If you\u2019re watching carbs, remember beans still have carbohydrates\u2014so keep portions steady, especially if you also have rice in the same meal."]},"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-seed-green-fresh-boiled?agent=true"}}}