Vegetables / Legumes, Nuts, and Seeds
String/Yard long bean pod, white, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 23kcal / 2530kcal (0.91%) low |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 4.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 11 mg/ 70mg (15%) |
Minerals
Calcium | 36 mg/ 750mg (4%) |
Phosphorus | 29 mg/ 700mg (4%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Boiled string/yard long beans (white), a starchy-free vegetable side made from the bean pods.
Why it matters to health
Yard long beans are a good fiber source (about 1.2 g per 100 g), which helps you feel full and supports healthy digestion. They also provide low calories (about 23 kcal) and very little fat and sodium (about 2 mg), making them a great add-on to your daily meals. The natural sugars are present in small amounts (about 2.7 g), but the fiber helps balance how your body handles carbs. Since they’re a vegetable, they’re especially helpful when you want more volume on your plate without pushing calories up.
Healthier tips
- Add 1–2 cups of boiled yard long beans to your main meals (lunch or dinner) as your vegetable portion.
- Keep the cooking light: use minimal oil and go easy on salty sauces (soy sauce, patis) to maintain low sodium.
- If you’re eating rice, pair the beans with a balanced plate: rice + beans + protein (fish, chicken, tofu) for better fullness.
- For snacks, you can also include a small serving as part of a veggie-heavy merienda (e.g., with boiled egg or tofu).
Common Filipino dishes
Ginataang sitaw, Bistek with sitaw, Pinakbet (with sitaw), Sinigang with sitaw, Sautéed 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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