{"data":{"name":"String\/Yard long bean seed, green, fresh","slug":"stringyard-long-bean-seed-green-fresh","scientific_name":"Vigna unguiculata ssp. sesquipedalis","alternate_names":["Sitaw buto","berde","sariwa"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"String\/yard long bean seed (green, fresh) \u2014 a type of legume vegetable eaten like other fresh beans\/green pods.","common_uses_philippines":["Ginisang sitaw","Sinigang na sitaw","Kare-kare with sitaw","Pinakbet (with sitaw)","Sitaw at ginisang bagoong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":119,"protein_g":9.2,"fat_g":0.8,"saturated_fat_g":0.21,"carbohydrates_g":18.8,"fiber_g":3.6,"sugars_g":3.9,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":40,"calcium_mg":72,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0.07,"phosphorus_mg":126,"polyunsaturated_fat_g":0.35,"retinol_activity_equivalent_ug":3,"total_ash_g":1.2,"unsaturated_fat_g":0.42,"vitamin_a_ug":0,"vitamin_b1_mg":0.38,"vitamin_b2_mg":0.18,"vitamin_b3_mg":1.4,"vitamin_c_mg":20,"water_g":70},"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 plant-based add-on to meals because they bring fiber (3.6g per 100g) for better fullness and easier digestion, plus sugar (3.9g) that\u2019s naturally present in the food. They also have carbohydrates (18.8g) and a small amount of fat (0.8g), with very low sodium (6mg), which helps keep your overall meal lighter on salt. The fiber and nutrients in beans can support steadier energy when you pair them with rice and ulam in the right portions.","healthier_tips":["For your 3 full meals + 1\u20132 snacks\/day, use yard long beans as your vegetable side: aim for about 1\/2 to 1 cup cooked per meal (or a generous serving if you\u2019re eating less rice).","Cook with less oil: try ginisa with minimal oil, or boil\/steam then saut\u00e9 lightly.","Balance your plate: pair with lean protein (fish, chicken, tofu) and a reasonable rice portion so the carbs and fiber work together.","If you\u2019re watching cholesterol\/saturated fat, choose cooking methods that use less oil since saturated fat can add up with heavy frying."]},"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?agent=true"}}}