Aquatic Foods
Runner, rainbow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 85kcal / 2530kcal (3%) |
Macronutrients
Protein | 19.6 g/ 71g (27%) | ||||
Total Fat | 0.7 g/ 42g (1%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 0.1 mcg RAE/ 700mcg RAE (0.01%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 6 mg NE/ 16mg NE (37%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 188 mg/ 700mg (26%) source |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 54 mg/ 1500mg (3%) low |
What is this food?
Runner, rainbow (often refers to a type of runner bean/legume). It’s a plant-based food that’s usually cooked as a vegetable side dish.
Why it matters to health
Runner, rainbow is a light, low-calorie option (about 85 kcal per 100g) with very little fat and no carbs, sugar, or fiber listed in the provided data. It can still help you build balanced meals because it adds volume and can support your overall intake without taking up too much of your daily calories. The sodium listed is 54 mg per 100g, so it’s best to watch how much salt is added during cooking, especially if you’re eating it with other salty viands.
Healthier tips
- For your 3 meals + 1–2 snacks routine, use runner, rainbow as a vegetable side or part of a mixed ulam. Keep the cooking simple:
- Steam, sauté with minimal oil, or add to soups.
- Flavor with garlic, onion, herbs, and spices instead of extra salt.
- If you’re pairing it with rice or bread, add a protein (fish, chicken, tofu, eggs) and a fiber-rich carb (brown rice, kamote, whole grains) for better meal balance.
- Use a portion that fits your plate: aim for about 1/2 of your plate vegetables when possible, then fill the rest with your main ulam and rice.
Common Filipino dishes
Ginisang sitaw (runner beans), Pinakbet, Sinigang na gulay with beans, Vegetable stir-fry with garlic and bagoong (lightly), Mixed vegetable 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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