Vegetable
boiled salted yardlong bean.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
47
PROTEIN
2.8g
CARBS
8.4g
FAT
0.40g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories47kcal—
Protein2.8g6%
Carbohydrates8.4g3%
Fiber2.5g9%
Sugar1.8g4%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water88g—
MINERALS
Sodium320mg14%
Potassium209mg4%
Calcium50mg4%
Iron0.47mg3%
Magnesium44mg10%
Phosphorus59mg5%
Zinc0.37mg3%
Copper0.05mg6%
Manganese0.21mg9%
Selenium1.5µg3%
VITAMINS
Vitamin A43µg5%
Vitamin C12.5mg14%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K14.2µg12%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.05mg1%
Vitamin B60.02mg1%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup104g
1 tablespoon6.5g
1 teaspoon2.2g
1 ml0.4g
1 liter433.3g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which supports digestive health and helps regulate blood sugar.
- ✓Rich in Vitamin C, a powerful antioxidant that boosts the immune system and promotes skin health.
- ✓Provides a significant amount of folate (Vitamin B9), essential for cell growth and DNA formation.
- ✓Contains Vitamin A, which is important for maintaining healthy vision and immune function.
COOKING TIPS
In the kitchen.
- 1Since they are pre-cooked, they can be eaten cold in salads or added at the end of cooking to dishes like stir-fries or soups to prevent them from becoming mushy.
- 2For a quick side dish, briefly sauté the boiled beans with garlic, ginger, and a splash of soy sauce or sesame oil.
- 3Chop into smaller pieces and incorporate into omelets, frittatas, or fried rice for added color, texture, and nutrients.
- 4The added salt means you should adjust the seasoning in your overall dish accordingly to avoid over-salting.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator and consume within 3-4 days for optimal freshness and texture.
- For longer storage, freeze the boiled beans. Lay them flat on a baking sheet to freeze individually, then transfer to a freezer bag. They can be stored for up to 3 months.
FAQ
Frequently asked questions.
Is boiled salted yardlong bean healthy?
Yes, it is a highly nutritious vegetable. It is low in calories and fat while providing essential nutrients like Vitamin C, Vitamin A, and folate, which support immune function, skin health, and cell growth.
How many calories and carbs are in boiled salted yardlong beans?
A 100g serving contains approximately 47 calories and 8.4g of carbohydrates. It also provides 2.8g of protein and is very low in fat at 0.4g, making it a light yet nutrient-dense side dish.
Is boiled salted yardlong bean good for weight loss?
Yes, it is an excellent food for weight management. Its high dietary fiber content promotes satiety, helping you feel full for longer, while its low calorie density allows for larger portions without high caloric intake.
Is this ingredient vegan and gluten-free?
Yes, boiled salted yardlong beans are naturally vegan and gluten-free. They are a plant-based whole food prepared with only water and salt, making them safe for those with gluten sensitivities or those following a vegan lifestyle.
Is it keto-friendly?
It can be included in a keto diet in moderation. With 8.4g of total carbs per 100g, it is higher in carbs than leafy greens, but its high fiber content lowers the net carb count, making it acceptable for most low-carb plans.
How do you properly boil yardlong beans?
Trim the ends and cut the beans into 2-4 inch lengths. Boil them in salted water for 3 to 5 minutes until they are tender-crisp and vibrant green, then drain them immediately to prevent overcooking.
What do boiled yardlong beans taste like?
They have a flavor similar to common green beans but are slightly more intense and earthy. Their texture is denser and more flexible than standard green beans, and the salt enhances their natural sweetness.
How long do boiled yardlong beans last in the fridge?
When stored in an airtight container, boiled yardlong beans will stay fresh in the refrigerator for 3 to 5 days. Ensure they are well-drained before storing to maintain their texture.
Can diabetics eat boiled salted yardlong beans?
Yes, they are beneficial for diabetics because the high fiber content helps regulate blood sugar levels by slowing down glucose absorption. However, those with high blood pressure should be mindful of the salt used during boiling.
Do you need to peel yardlong beans before boiling?
No, you do not need to peel them. The entire pod is edible; you only need to wash them thoroughly and trim off the tough stem ends before cooking.
