Vegetables / Legumes, Nuts, and Seeds
String/Yard long bean pod, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 95% |
| Calories | 47kcal / 2530kcal (1%) |
Macronutrients
Protein | 2.2 g/ 71g (3%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 8.8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 49 mg/ 750mg (6%) |
Phosphorus | 45 mg/ 700mg (6%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
String/yard long beans (white) are young, tender bean pods eaten as a vegetable. For 100g, they’re low in calories and provide carbs mainly from natural plant sugars, plus a good amount of fiber.
Why it matters to health
Yard long beans help keep you full because they’re rich in dietary fiber (about 4.5g per 100g). Fiber supports healthy digestion and can help manage blood sugar response after meals. They’re also very low in fat and cholesterol, and sodium is minimal (about 6mg per 100g), which makes them a great everyday choice when paired with balanced viands. The carbs are there, but the fiber helps slow down how fast your body absorbs them.
Healthier tips
- Use them as your vegetable base in lunch or dinner (e.g., adobo-style with less oil, ginisang with minimal oil).
- Pair with a protein (fish, chicken, tofu, eggs) and a carb portion (rice or kamote) to complete the meal.
- For snacks, you can include a small serving of cooked beans in soups or veggie mixes instead of relying on sweets.
- If you’re watching salt, season lightly—especially if you’re adding bagoong, patis, or soy sauce.
Common Filipino dishes
Ginisang string beans, Baguio beans with egg, Pinakbet with string beans, Sinigang with yard long beans, Beef/Chicken with string beans stir-fry, Vegetable soup with string 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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