Yardlong bean, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 16.2 MG | 18% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 45 UG | 11% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 23 UG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 44 MG | 3% | |
| Iron, Fe | 1.0 MG | 5% | |
| Magnesium, Mg | 42 MG | 10% | |
| Phosphorus, P | 57 MG | 5% | |
| Potassium, K | 290 MG | 6% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in calories (47 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Yardlong bean, cooked, boiled, drained, without salt
These long, slender pods are a staple in many Asian cuisines, prized for their crisp texture and mild, slightly sweet flavor. When cooked by boiling and draining without added salt, they become tender while retaining a satisfying bite. They're an excellent low-calorie vegetable, providing just 47 calories per 100 grams, making them a smart choice for those managing their energy intake. With 2.5 grams of protein per serving, they contribute modestly to daily protein needs, and their 9.2 grams of carbohydrates offer a gentle energy source. The minimal fat content (0.1 gram) and absence of fiber in the boiled form mean they're easy to digest, though pairing them with other fiber-rich foods can help support digestive health.
In the kitchen, these beans shine in stir-fries, curries, and soups, where their length and shape make them visually appealing and easy to handle with chopsticks. They're also delicious lightly sautéed with garlic and soy sauce or incorporated into salads for a fresh, crunchy element. Because they're naturally low in sodium when prepared without salt, they're a great option for those monitoring their sodium intake. Their subtle flavor allows them to absorb the tastes of accompanying ingredients, making them a versatile addition to a variety of dishes. Whether you're looking to add more vegetables to your meals or explore new culinary traditions, these beans offer both nutrition and adaptability.
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