{"data":{"name":"Winged bean pod, boiled","slug":"winged-bean-pod-boiled","scientific_name":"Psophocarpus tetragonolobus","alternate_names":["Sigarilyas\/Kalamismis bunga","nilaga\/pallang"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled winged bean pods (also called \u201ckangkong-kangkong\u201d?\u2014but specifically winged bean\/beans pods), usually eaten as a vegetable side dish.","common_uses_philippines":["Ginataang winged beans","Pinakbet with winged beans","Steamed\/boiled winged beans with garlic","Winged beans stir-fry (ginisang sitaw-style)","Adobong winged beans"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":35,"protein_g":1.6,"fat_g":0.3,"saturated_fat_g":0.08,"carbohydrates_g":6.4,"fiber_g":3.5,"sugars_g":2.3,"sodium_mg":9,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":235,"calcium_mg":63,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.09,"phosphorus_mg":32,"polyunsaturated_fat_g":0.06,"retinol_activity_equivalent_ug":20,"total_ash_g":0.5,"unsaturated_fat_g":0.15,"vitamin_a_ug":0,"vitamin_b1_mg":0.1,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.6,"vitamin_c_mg":5,"water_g":91.2},"serving_suggestions":[],"health_notes":{"summary":"Winged bean pods are a low-calorie veggie (about 35 kcal per 100 g) and help you feel full because they have dietary fiber (3.5 g) to support regular digestion. They also provide carbohydrates (6.4 g) with some natural sugars (2.3 g), and they\u2019re naturally low in sodium (9 mg), which is good for everyday meals. There\u2019s a small amount of fat (0.3 g) including saturated fat (0.08 g), but it\u2019s minimal\u2014so it fits well as a regular vegetable option alongside your main meals.","healthier_tips":["Serve it as your vegetable side for lunch or dinner, aiming for about 1\u20132 cups cooked (depending on your appetite and the rest of your plate).","Pair with lean protein (fish, chicken, tofu) and rice in proper portion so you get balance in your 3 meals.","For snacks, you can include a small portion of boiled winged beans with a protein-based snack (like boiled egg or yogurt) instead of sugary snacks.","Keep the flavor simple: use garlic, onion, herbs, and a little soy sauce or bagoong in small amounts to manage sodium."]},"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\/winged-bean-pod-boiled?agent=true"}}}