Legumes, Nuts, and Seeds / Beans
String/Yard long bean seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 371kcal / 2530kcal (14%) |
Macronutrients
Protein | 30.7 g/ 71g (43%) | ||||||
Total Fat | 2.3 g/ 42g (5%) low | ||||||
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Total Carbs | 56.8 g/ 348g (16%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.32 mg/ 1mg (26%) source |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 8.4 mg NE/ 16mg NE (52%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 243 mg/ 750mg (32%) high |
Phosphorus | 523 mg/ 700mg (74%) high |
Iron | 7.8 mg/ 12mg (65%) high |
Sodium | 18 mg/ 1500mg (1%) very low |
What is this food?
This is dried string/yard long bean seeds (mung/bean-type seeds), usually cooked after soaking and boiling. Because they’re dried, they’re more concentrated in calories and carbs than fresh beans.
Why it matters to health
Dried beans are a good source of dietary fiber (about 11.4 g per 100 g) which helps you feel full and supports healthy digestion. They also provide carbohydrates (56.8 g) and some protein (your food label shows beans as a protein-type food), which can help balance your meals. For heart health, the sodium is low (18 mg), and there’s no cholesterol. On the other hand, they have some saturated fat (0.6 g) and moderate sugar (7.5 g), so portion size matters—especially if you add salty or fatty ingredients (like pork, lots of oil, or coconut milk).
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), use beans as part of your main meal: about 1/2–1 cup cooked depending on your needs.
- Soak first (if recommended for the specific bean) and boil well to improve texture and make them easier to digest.
- Pair with vegetables and a lean protein or fish if your meal needs more balance.
- Go easy on added salt and fatty toppings; use herbs, garlic, onions, and spices for flavor.
- If you’re watching blood sugar, keep the serving consistent and combine with fiber-rich veggies and lean ulam.
Common Filipino dishes
Kare-kare, Ginataang monggo, Monggo with chicharon, Bistek with munggo side, Sinigang with beans, Giniling with 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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