Vegetables / Legumes, Nuts, and Seeds
String/Yard long bean pod, red, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 35kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.5 g/ 71g (2%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 6.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 6 mg/ 70mg (8%) |
Minerals
Calcium | 41 mg/ 750mg (5%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
This is boiled red string/yard long beans (sitaw) — the pod is cooked until tender. It’s a vegetable, usually eaten as part of viands or mixed with other dishes.
Why it matters to health
Long beans are a good fiber source (about 1.9 g per 100 g), which helps you feel full and supports healthy digestion. They also provide carbohydrates and sugar in smaller amounts compared with starchy foods, so they fit well in balanced meals. With very low fat and sodium (about 3 mg per 100 g), they’re a lighter option for everyday eating. The main caution is not the beans themselves, but how they’re cooked—if you add lots of oil, salty bagoong, or processed sauces, the overall calories and sodium can go up.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use long beans as your vegetable side:
- Serve about 1/2 to 1 cup cooked long beans per meal (adjust to your appetite and activity).
- Keep the cooking lighter: boil, steam, or stir-fry with minimal oil.
- If adding bagoong/soy sauce, use small amounts and taste first.
- Pair with a balanced plate: add a protein (fish, chicken, tofu) and a carb portion (rice, kamote, or bread) so you get steady energy.
Common Filipino dishes
Ginataang sitaw, Sinigang na sitaw, Pinakbet (with sitaw), Bistek with sitaw side, Stir-fried sitaw with garlic
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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