long beans
Also known as: yardlong beans, Chinese long beans, asparagus beans, bora, लोबिया (Lobhia)
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Also known as: yardlong beans, Chinese long beans, asparagus beans, bora, लोबिया (Lobhia)
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A simple, flavorful South Indian stir-fry where tender long beans are cooked with fresh coconut and a classic mustard seed tempering. A quick and healthy side dish ready in under 20 minutes, perfect with rice and dal.
A simple and delicious Konkani-style stir-fry made with tender yardlong beans, aromatic tempering, and fresh coconut. This traditional Mangalorean side dish is quick, healthy, and pairs perfectly with rice and dal.
A classic South Indian stir-fry where tender long beans are tossed with crunchy lentils, aromatic spices, and fresh coconut. This simple and healthy side dish, known as palya in Karnataka, comes together quickly and pairs perfectly with rice and sambar.
A classic Kerala stir-fry featuring tender long beans, fresh coconut, and fragrant spices. This simple, healthy side dish comes together quickly and is a staple in South Indian homes, perfect with rice and sambar.
Yes, long beans are very healthy. They are low in calories and fat, while being rich in dietary fiber, vitamins (C, A, folate), and minerals (potassium, iron, calcium). These nutrients support digestion, boost immunity, promote vision, and contribute to overall well-being.
Long beans are an excellent source of dietary fiber, aiding digestive health and blood sugar regulation. They provide significant Vitamin C for immune support and skin health, and Vitamin A for vision. Additionally, they contain folate, crucial for cell function, and minerals like potassium, iron, and calcium.
Per 100 grams, long beans contain approximately 47 calories and 8.3 grams of carbohydrates. They are also very low in fat (0.2g) and provide a modest amount of protein (2.8g), making them a nutritious, low-calorie vegetable.
Yes, long beans are entirely plant-based and are an excellent addition to a vegan diet. As a vegetable, they provide essential vitamins, minerals, and fiber without any animal products.
Yes, long beans are naturally gluten-free. They are a vegetable and do not contain any wheat, barley, or rye, making them safe for individuals with celiac disease or gluten sensitivity.
While long beans are relatively low in calories and fat, their carbohydrate content of 8.3g per 100g might be considered moderate for strict ketogenic diets. They can be consumed in small portions, but other lower-carb vegetables might be preferred for those aiming for very low carb intake.
Long beans can be cooked in various ways. They are often stir-fried, steamed, boiled, or sautéed. Simply trim the ends, cut them into desired lengths (usually 2-3 inches), and cook until tender-crisp, typically for 5-7 minutes depending on the method.
long beans is a versatile ingredient found in cuisines around the world. With 47 calories per 100g and 2.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Long beans have a mild, slightly sweet, and earthy flavor, similar to green beans but often with a firmer, chewier texture. They absorb flavors well from sauces and spices, making them versatile in many cuisines, especially Asian dishes.
Store fresh long beans unwashed in a plastic bag or wrapped in a damp paper towel in the crisper drawer of your refrigerator. They typically stay fresh for about 5-7 days. For longer storage, they can be blanched and then frozen.
Fresh long beans should be firm, crisp, and bright green, without any signs of wilting, brown spots, or sliminess. They should snap easily when bent. Avoid beans that are limp, discolored, or have a slimy texture, as these indicate spoilage.
