{"data":{"name":"Winged bean pod","slug":"winged-bean-pod","scientific_name":"Psophocarpus tetragonolobus","alternate_names":["Sigarilyas\/Kalamismis","bunga\/pallang"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Winged bean pod (also called \u201csigarilyas\u201d in some places). It\u2019s a crunchy, green vegetable pod eaten like other beans\/vegetable pods\u2014usually boiled, saut\u00e9ed, or added to soups and stir-fries.","common_uses_philippines":["Ginataang winged bean","Pinakbet with winged bean","Sinigang with winged bean","Stir-fried winged bean with garlic","Chopsuey with winged bean"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":97},"nutrition_per_100g":{"calories_kcal":31,"protein_g":2,"fat_g":0.3,"saturated_fat_g":0.08,"carbohydrates_g":5.1,"fiber_g":3.1,"sugars_g":2.1,"sodium_mg":8,"potassium_mg":169},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":376,"calcium_mg":38,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.5,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.06,"linolenic_acid_g":0.01,"monounsaturated_fat_g":0.09,"myristic_acid_g":0,"oleic_acid_g":0.09,"palmitic_acid_g":0.02,"phosphorus_mg":20,"polyunsaturated_fat_g":0.06,"retinol_activity_equivalent_ug":31,"stearic_acid_g":0.01,"total_ash_g":0.5,"unsaturated_fat_g":0.15,"vitamin_a_ug":0,"vitamin_b1_mg":0.34,"vitamin_b2_mg":0.06,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":92.1,"zinc_mg":0.1},"serving_suggestions":[],"health_notes":{"summary":"Winged bean pods are low in calories (about 31 kcal per 100 g) and provide dietary fiber (about 3.1 g) to help you feel full and support healthy digestion. They also offer carbohydrates (about 5.1 g) with some sugar (about 2.1 g), plus a small amount of fat (about 0.3 g). Sodium is very low (about 8 mg), which is helpful if you\u2019re trying to keep meals lighter on salt. The saturated fat is also low (about 0.08 g), making it a good everyday vegetable choice when building balanced meals.","healthier_tips":["Use it as your vegetable side for lunch or dinner\u2014aim for about 1\u20132 cups cooked (or a generous serving) alongside rice and a protein.","For snacks, you can pair it with a protein (e.g., boiled egg or tofu) instead of relying on salty crackers or fried snacks.","Cook with less oil: saut\u00e9 with garlic\/onion and a splash of water, or boil then stir-fry quickly.","If you\u2019re watching salt, avoid adding too much bagoong, soy sauce, or patis\u2014use small amounts for flavor."]},"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?agent=true"}}}