Vegetable
boiled unsalted yardlong bean.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
yardlong bean
SERVING
CALORIES
47
PROTEIN
2.8g
CARBS
8.3g
FAT
0.40g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories47kcal—
Protein2.8g6%
Carbohydrates8.3g3%
Fiber2.4g9%
Sugar1.5g3%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water88.1g—
MINERALS
Sodium4.0mg0%
Potassium240mg5%
Calcium50mg4%
Iron0.50mg3%
Magnesium44mg10%
Phosphorus59mg5%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.20mg9%
Selenium0.60µg1%
VITAMINS
Vitamin A43µg5%
Vitamin C18mg20%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K15µg13%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.02mg1%
Folate (B9)62µg16%
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.
- ✓Excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Rich in Vitamin C, a powerful antioxidant that boosts the immune system and promotes healthy skin.
- ✓Provides a good amount of folate (Vitamin B9), essential for cell growth, DNA formation, and preventing certain birth defects.
- ✓Contains Vitamin A (as beta-carotene), which is crucial for maintaining good vision and immune function.
COOKING TIPS
In the kitchen.
- 1To ensure a crisp-tender texture and vibrant green color, boil for only 3-5 minutes and immediately plunge into an ice bath to stop the cooking process.
- 2Toss boiled yardlong beans into salads with a light vinaigrette, or use them as a crunchy addition to cold noodle dishes.
- 3For a quick and flavorful side dish, briefly sauté the boiled beans with garlic, ginger, and a splash of soy sauce or sesame oil.
- 4Chop boiled beans and add them to stir-fries, omelets, or fried rice near the end of cooking for added texture and nutrients.
STORAGE
Keep it fresh.
- Store boiled yardlong beans in an airtight container in the refrigerator and consume within 3-4 days for best quality.
- For longer storage, cool the boiled beans completely, pat them dry, and freeze in a single layer on a baking sheet before transferring to a freezer bag for up to 3 months.
FAQ
Frequently asked questions.
Are boiled yardlong beans healthy?
Yes, boiled yardlong beans are very healthy as they are low in calories and fat while being rich in essential nutrients. They provide a significant amount of dietary fiber, Vitamin C, and Vitamin A, which support digestion, immunity, and vision.
How many calories and carbs are in boiled unsalted yardlong beans?
A 100g serving of boiled unsalted yardlong beans contains approximately 47 calories and 8.3g of carbohydrates. They also provide about 2.8g of protein and a negligible 0.4g of fat.
Are boiled yardlong beans good for weight loss?
Yes, they are an excellent food for weight management because they are low in energy density but high in fiber. The fiber content helps promote satiety, making you feel full for longer periods and reducing the likelihood of overeating.
Are boiled yardlong beans keto-friendly?
With 8.3g of total carbohydrates per 100g, yardlong beans are moderately low-carb but should be consumed in moderation on a strict keto diet. They are higher in carbs than leafy greens but can fit into a daily carb limit if portioned correctly.
Are boiled yardlong beans vegan and gluten-free?
Yes, boiled unsalted yardlong beans are naturally vegan and gluten-free. They are a pure vegetable ingredient, making them suitable for plant-based diets and those with gluten sensitivities or celiac disease.
How do you properly boil yardlong beans?
Trim the ends and cut the beans into 2-3 inch segments. Place them in boiling water for 3 to 5 minutes until they are tender but still retain a slight crunch, then drain immediately to prevent overcooking.
What do boiled yardlong beans taste like?
They have a mild, slightly sweet, and earthy flavor similar to common green beans. However, they have a denser, more flexible texture and a more pronounced 'beany' taste when boiled.
How long do boiled yardlong beans last in the refrigerator?
Once boiled, yardlong beans should be stored in an airtight container in the fridge, where they will stay fresh for 3 to 5 days. Make sure they have cooled to room temperature before sealing the container.
Can you freeze boiled yardlong beans?
Yes, you can freeze them for up to 8 months. For the best texture, ensure they are blanched or boiled only briefly before freezing, and store them in a heavy-duty freezer bag with as much air removed as possible.
Can diabetics eat boiled yardlong beans?
Yes, yardlong beans are beneficial for diabetics because their high fiber content helps regulate blood sugar levels by slowing down glucose absorption. They also have a relatively low glycemic index.
