Food guide

Yardlong Beans

Long asparagus beans used in Southeast Asian stir-fries, lighter in starch than mature pulses.

VegetablesPlant-Based

Yardlong Beans, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of yardlong beans, cooked for fair comparison. Typical serving: 100 g cooked — 47 kcal per 100 g serving.

Nutrition information for Yardlong Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	47 kcal	47 kcal	100 kcal
Protein	2.5 g	2.5 g	5.3 g
Carbohydrate	9.2 g	9.2 g	19.6 g
Fat	0.1 g	0.1 g	0.2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of yardlong beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Yardlong Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	23 µg	23 µg	3%
Vitamin C	16.2 mg	16.2 mg	18%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.085 mg	0.085 mg	7%
Riboflavin	0.099 mg	0.099 mg	8%
Niacin	0.63 mg	0.63 mg	4%
Vitamin B6	0.024 mg	0.024 mg	1%
Folate	45 µg	45 µg	11%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.051 mg	0.051 mg	1%
Minerals
Calcium	44 mg	44 mg	3%
Iron	0.98 mg	0.98 mg	5%
Magnesium	42 mg	42 mg	10%
Phosphorus	57 mg	57 mg	5%
Potassium	290 mg	290 mg	6%
Sodium	4 mg	4 mg	<1%
Zinc	0.36 mg	0.36 mg	3%
Selenium	1.5 µg	1.5 µg	3%
Copper	0.047 mg	0.047 mg	5%
Manganese	0.2 mg	0.2 mg	9%

Source: USDA FoodData Central — Yardlong bean, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat yardlong beans?

Micronutrients for relatively few calories when portions stay reasonable.
Long asparagus beans used in Southeast Asian stir-fries, lighter in starch than mature pulses.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Chili, Garlic, Soy sauce.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.