Vegetables / Pod Vegetables
String/Yard long bean pod, green, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 52kcal / 2530kcal (2%) |
Macronutrients
Protein | 4 g/ 71g (5%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 7.9 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 15 mg/ 70mg (21%) source |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
This is boiled string/yard long beans (green pods)—a type of vegetable (often called sitaw). It’s low in calories and naturally high in fiber.
Why it matters to health
Yard long beans help support healthy digestion because they provide dietary fiber (2.7 g per 100 g). They also add carbohydrates (7.9 g) in a way that comes with fiber, so it’s more filling than refined carbs. The fat is very low (0.5 g total), and sodium is minimal (4 mg), which makes it a good choice for everyday meals. For heart health, the saturated fat is also low (0.13 g).
Healthier tips
- For your daily pattern of 3 full meals + 1–2 snacks, use this as a side vegetable most days. Aim for about 1/2 to 1 cup cooked per meal (adjust based on your appetite and the rest of your plate). To keep it lighter:
- Boil or steam, then season lightly (use herbs, garlic, or a small amount of bagoong/soy if you like).
- Watch the add-ons—too much oil, creamy sauces, or salty seasonings can raise calories and sodium.
- Pair with a lean protein (fish, chicken, tofu) and a balanced carb (rice in proper portion, or more vegetables) for better fullness.
Common Filipino dishes
Ginisang sitaw, Sinigang na sitaw, Tinolang sitaw, Pinakbet (with sitaw), Adobong sitaw
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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