Vegetable
raw 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
3.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories47kcal—
Protein2.8g6%
Carbohydrates8.3g3%
Fiber3.8g14%
Sugar0g0%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water88.3g—
MINERALS
Sodium4.0mg0%
Potassium240mg5%
Calcium50mg4%
Iron0.47mg3%
Magnesium44mg10%
Phosphorus59mg5%
Zinc0.37mg3%
Copper0.05mg6%
Manganese0.20mg9%
Selenium1.5µg3%
VITAMINS
Vitamin A43µg5%
Vitamin C18.8mg21%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.05mg1%
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 cup91g
1 tablespoon5.7g
1 teaspoon1.9g
1 ml0.4g
1 liter379.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, which supports immune function and collagen production for healthy skin.
- ✓A good source of dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
- ✓Contains a significant amount of Vitamin A, essential for maintaining healthy vision and immune response.
- ✓Provides folate (Vitamin B9), which is crucial for cell growth and metabolism.
COOKING TIPS
In the kitchen.
- 1Best cooked quickly using methods like stir-frying, steaming, or blanching to maintain their crisp-tender texture.
- 2Cut into 2-3 inch pieces for even cooking and easier handling in dishes like stir-fries and curries.
- 3Pairs well with bold flavors such as garlic, ginger, chili, and fermented black beans.
- 4Do not overcook, as they can become mushy and lose their vibrant green color.
STORAGE
Keep it fresh.
- Store unwashed yardlong beans in a perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
- Avoid washing until just before use to prevent them from becoming limp and spoiling faster.
FAQ
Frequently asked questions.
Are yardlong beans healthy?
Yes, yardlong beans are very healthy. They are rich in Vitamin C for immune support, Vitamin A for vision, and folate for cell growth. Their high fiber content also promotes digestive health and helps regulate blood sugar levels.
How many calories and carbs are in yardlong beans?
A 100g serving of raw yardlong beans contains approximately 47 calories and 8.3g of carbohydrates. They also provide about 2.8g of protein and are very low in fat, containing only 0.4g per serving.
Can you eat yardlong beans raw?
Yes, yardlong beans can be eaten raw. They are frequently used raw in Southeast Asian cuisine, such as in Thai green papaya salads, where they provide a distinct crunch. However, they are more commonly stir-fried or steamed to soften their texture.
Are yardlong beans keto-friendly?
Yardlong beans can be included in a keto diet in moderation. While they contain 8.3g of carbs per 100g, their high fiber content lowers the net carb count. They are a better low-carb option than starchy vegetables like potatoes or peas.
How do you cook yardlong beans?
To cook them, trim the ends and cut the beans into 2-inch segments. They are best when stir-fried, sautéed, or added to curries. Unlike common green beans, yardlong beans retain their texture well and don't become mushy as quickly when exposed to high heat.
What do yardlong beans taste like?
Yardlong beans have a flavor similar to common green beans but are slightly more intense and 'beany.' They have a denser, more flexible texture when raw and a chewy, robust bite when cooked, making them excellent at absorbing sauces.
Are yardlong beans gluten-free and vegan?
Yes, yardlong beans are a naturally gluten-free and vegan plant-based food. They are suitable for individuals with Celiac disease and those following a strict vegetarian or vegan lifestyle.
How do you store yardlong beans and how long do they last?
Store unwashed yardlong beans in a plastic bag in the refrigerator's crisper drawer. They typically stay fresh for 3 to 5 days. Avoid washing them before storage, as excess moisture can cause them to spoil or become slimy faster.
How do you know if yardlong beans are fresh?
Look for beans that are firm, bright green, and flexible. Avoid beans that feel limp, have soft brown spots, or have pods where the seeds are bulging significantly, as this indicates the bean is overmature and will likely be tough or stringy.
Are yardlong beans good for weight loss?
Yes, they are an excellent choice for weight loss. With only 47 calories per 100g and a high fiber content, they provide volume and satiety, helping you feel full for longer while delivering essential nutrients like Vitamin C and Folate.
