Legumes, Nuts, and Seeds / Beans
Coastal jack-bean seed, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 78% |
| Calories | 170kcal / 2530kcal (6%) |
Macronutrients
Protein | 9.6 g/ 71g (13%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 30.3 g/ 348g (8%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 135 mg/ 700mg (19%) source |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Dried boiled coastal jack-bean seeds (a legume/bean). They’re usually cooked until soft and used as a filling, plant-based protein and side dish.
Why it matters to health
Coastal jack-bean seeds help support your meals because they provide fiber (8g per 100g) for better digestion and fuller feeling. They also give carbohydrates (30.3g) with low sugar (2.7g), which can fit well in a balanced diet when paired with other food groups. The fat is low (1.1g) with some saturated fat (0.18g), and sodium is very low (7mg), so it’s generally a good option for everyday eating. Since they’re carbohydrate-rich like other beans, portion size matters—especially if you’re also eating rice or other starchy foods in the same meal.
Healthier tips
- For a balanced plate: pair 1/2 to 1 cup cooked jack-bean with rice or other carbs in a smaller portion, plus vegetables (e.g., okra, squash, kangkong) and a source of healthy fat (like a small amount of olive oil or nuts/seeds if available).
- Use it as a protein side for lunch or dinner, or as a snack portion (small bowl) if you’re active.
- To keep it lighter: avoid adding too much salty seasoning or fatty toppings; use herbs, garlic, onions, and spices for flavor.
- If you’re sensitive to gas/bloating, start with a smaller serving and increase gradually, and make sure the beans are well-cooked.
Common Filipino dishes
Ginataang monggo, Bistek with beans as side, Adobong sitaw with beans, Sinigang with beans, Monggo soup
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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