What Vitamins Are in Sitaw? A Deep Dive into Yardlong Bean Nutrition

November 23, 2025 •

4 min read

According to the University of Florida, yardlong beans, known as sitaw in the Philippines, are a good source of vitamins A and C, thiamin, riboflavin, and several essential minerals. Understanding what vitamins are in sitaw can help you unlock this vegetable's full potential for boosting your health and immune system.

Quick Summary

Sitaw, or yardlong beans, are packed with essential vitamins, including C, K, A, and folate, alongside vital minerals like iron and potassium. These nutrients contribute to improved immune function, stronger bones, and better heart health.

Key Points

Rich in Vitamin C: Sitaw is a great source of Vitamin C, a powerful antioxidant that strengthens the immune system.
Good for Bone Health: The vegetable contains Vitamin K and calcium, which are essential for maintaining strong bones and reducing fracture risk.
Contains Essential Folate: Sitaw is rich in folate (Vitamin B9), important for cell growth and especially beneficial during pregnancy to prevent birth defects.
Benefits Vision: Thanks to Vitamin A and other antioxidants like lutein, sitaw supports healthy eyesight and protects against eye damage.
Heart Health Supporter: Minerals like potassium and magnesium, along with fiber, help manage blood pressure and cholesterol levels, contributing to a healthy heart.
Aids Digestion: The high dietary fiber content in sitaw promotes healthy digestion and can help prevent issues like constipation.
High in Antioxidants: In addition to Vitamin C, sitaw contains other antioxidants that fight free radicals and reduce inflammation.

The Primary Vitamin Powerhouses in Sitaw

Sitaw, a common legume in Southeast Asian and Caribbean cuisines, is a nutritional workhorse, providing several key vitamins crucial for overall health. While often mistaken for common green beans, its distinct nutrient profile sets it apart, offering significant contributions to a balanced diet.

Vitamin C: The Immune-Boosting Antioxidant

A single cup of raw sitaw provides a significant portion of the recommended daily intake of vitamin C. As a powerful antioxidant, vitamin C helps protect the body's cells from damage caused by free radicals, boosts the immune system, and is essential for collagen production, which supports healthy skin. Adequate intake can also aid in fighting inflammation.

Vitamin A: Crucial for Vision and Skin

Sitaw contains a healthy amount of Vitamin A, derived from its rich beta-carotene content. This vitamin is vital for maintaining healthy eyesight, preventing night blindness, and supporting the integrity of mucous membranes and skin. The carotenoids lutein and zeaxanthin are also present, further protecting the eyes from high-intensity light.

Vitamin K: The Bone Health Protector

This versatile vegetable is also a good source of Vitamin K, a nutrient critical for maintaining strong bones and promoting proper blood clotting. By aiding calcium absorption and reducing the risk of fractures, Vitamin K plays a significant role in long-term bone health. Some studies even suggest it can prevent calcification of the arteries.

Folate (Vitamin B9): Essential for Cell Growth

Sitaw is rich in folate, a B vitamin that is especially important for women who are pregnant or nursing. Folate is crucial for healthy cell growth and DNA formation, helping to prevent neural tube defects in unborn babies and playing a role in regulating mood and appetite. Its presence makes sitaw a valuable addition to many diets.

Beyond Vitamins: Other Key Nutrients in Sitaw

While the vitamin content is impressive, sitaw also offers a range of other beneficial nutrients that contribute to its numerous health benefits. These include essential minerals and dietary fiber.

Essential Minerals

Iron: This mineral is vital for producing red blood cells and preventing iron-deficiency anemia, which is particularly beneficial for menstruating and pregnant women.
Potassium: An important electrolyte that helps regulate blood pressure and counteracts the effects of sodium in the body.
Magnesium: Involved in hundreds of bodily processes, magnesium supports metabolism, nerve function, and promotes healthy muscle and bone health.
Calcium: Supports strong bones and teeth and is essential for nerve transmission and muscle function.

High in Dietary Fiber

Sitaw provides a high amount of dietary fiber, which is crucial for promoting a healthy digestive system and preventing constipation. Fiber also helps regulate blood sugar levels, provides satiety for weight management, and may lower bad cholesterol.

Comparison: Sitaw (Yardlong Beans) vs. Common Green Beans

While similar in appearance, sitaw and common green beans have some notable differences in texture and nutritional composition. A side-by-side comparison highlights why sitaw is a unique and beneficial vegetable.


Feature	Sitaw (Yardlong Beans)	Common Green Beans
Appearance	Grow significantly longer (12-30 inches), thin, and can be green or purple.	Shorter, typically 4-6 inches long, green color.
Texture	Firmer and more fibrous, retaining texture well after cooking. Never fully crisp.	Stiffer and crisper when fresh; can become very soft when cooked.
Flavor	Earthier and nuttier, less sweet than green beans.	Generally sweeter and milder in flavor.
Nutritional Profile	Rich in Vitamin C, K, A, and folate. Excellent source of magnesium and manganese.	Also a good source of vitamins C, K, and folate, but may have slightly different concentrations of other minerals.
Culinary Use	Often used in stir-fries, curries, and stews where it holds up well.	Versatile; used in salads, casseroles, and as a steamed or boiled side dish.

Cooking and Serving Sitaw

Sitaw is a versatile vegetable that can be incorporated into many dishes. For stir-frying or sautéing, cut the beans into 1-2 inch lengths. They cook relatively quickly and hold their shape and texture well. In Filipino cuisine, a popular dish is Adobong Sitaw, where the beans are simmered in a savory mix of soy sauce, vinegar, and garlic. The young leaves are also edible and can be cooked like spinach.

Recipe Idea: Adobong Sitaw

Ingredients:

1 bunch of sitaw, cut into 2-inch pieces
1/4 cup soy sauce
1/4 cup vinegar
3 cloves garlic, minced
Black peppercorns, crushed
1/2 cup water

Instructions:

Sauté garlic in a pan until fragrant.
Add sitaw and cook for a few minutes until tender-crisp.
Pour in soy sauce, vinegar, and water. Add peppercorns.
Bring to a simmer and cook for 5-7 minutes, or until the sauce slightly thickens and the beans are cooked through.
Serve hot with rice.

Conclusion

Sitaw, or yardlong beans, is an exceptional source of several key vitamins, including vitamin C, A, K, and folate, making it a valuable vegetable for boosting immunity, promoting bone and eye health, and supporting healthy cell growth. Its robust mineral content, rich fiber, and versatile culinary applications make it a nutritious and delicious addition to any diet. By incorporating sitaw into your meals, you can enjoy its unique flavor and texture while reaping its numerous health benefits.

For more detailed nutritional information, consult a reliable dietary source like the USDA Nutrient Database.

Frequently Asked Questions

No, sitaw, also known as yardlong beans, and common green beans are different varieties of legumes. While they can be used interchangeably in some recipes, sitaw is notably longer, more fibrous, and has a nuttier, earthier flavor than green beans.

To preserve most of the nutrients, cooking methods that involve minimal water and heat are best. Quickly stir-frying or lightly steaming sitaw can help retain its vitamin content. Over-boiling can cause water-soluble vitamins like Vitamin C to leach into the water.

Yes, sitaw is excellent for pregnant women due to its high folate content (Vitamin B9). Folate is essential for the healthy development of the fetus and helps prevent neural tube defects.

Absolutely. Sitaw is a low-calorie vegetable that is high in dietary fiber. This fiber content helps you feel fuller for longer, which can prevent overeating and support weight management goals.

As a legume, sitaw is a good source of plant-based protein but is not considered a complete protein on its own. It should be combined with other food sources to obtain all essential amino acids.

The abundance of dietary fiber in sitaw promotes healthy digestion by adding bulk to stools, preventing constipation, and supporting overall gut health.

Yes, the high fiber content of sitaw can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This makes it a good option for people with diabetes or those looking to manage their blood sugar.

To store fresh sitaw, place the trimmed beans in a plastic bag in the refrigerator. They should last for up to 5 days. For longer storage, you can blanch and freeze them.