Legumes, Nuts, and Seeds / Beans
Coastal jack-bean seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 364kcal / 2530kcal (14%) |
Macronutrients
Protein | 24.1 g/ 71g (33%) | ||||||
Total Fat | 2.8 g/ 42g (6%) low | ||||||
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Total Carbs | 60.7 g/ 348g (17%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.3 mg/ 1mg (25%) source |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 210 mg/ 750mg (28%) source |
Phosphorus | 318 mg/ 700mg (45%) high |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 13 mg/ 1500mg (0.87%) very low |
What is this food?
Dried coastal jack-bean seeds (also called jack beans). They’re a plant-based legume used like other beans—so they’re typically cooked (boiled/soaked first) before eating.
Why it matters to health
Jack beans are a good source of fiber (about 25 g per 100 g), which helps keep you full and supports healthy digestion. They also provide carbohydrates and some healthy plant fats, with low saturated fat for a legume. The sugar is relatively low, and sodium is low. Since they’re dried and energy-dense (364 kcal per 100 g), portion size matters—especially if you’re adding them to meals already rich in rice or other carbs.
Healthier tips
- Cook properly: soak and boil until tender before eating.
- Use a portion that fits your meal: aim for about 1/2 to 1 cup cooked per meal, depending on your rice and other sides.
- Pair with vegetables (like kangkong, ampalaya, or mixed greens) to balance your plate.
- If you’re having jack beans as a snack, keep it smaller (e.g., a few tablespoons to 1/2 cup cooked) and drink water.
- To manage calories, avoid adding too much oil or salty toppings.
Common Filipino dishes
Ginataang jack beans, Jack beans with rice, Jack beans salad, Jack beans stew, Pinakbet with jack beans
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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