Yardlong bean, raw
* 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
Buy on AmazonVitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 18.8 MG | 21% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 62 UG | 16% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 43 UG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 50 MG | 4% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 44 MG | 10% | |
| Phosphorus, P | 59 MG | 5% | |
| Potassium, K | 240 MG | 5% | |
| 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 (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (21% DV).
About Yardlong bean, raw
These slender, elongated pods are a staple in many Asian cuisines, prized for their crisp texture and mild, slightly sweet flavor. Though often called "yardlong," they typically grow to about 30-45 centimeters in length. They're a low-calorie vegetable, providing around 47 calories per 100 grams, with a modest protein content of 2.8 grams and 8.4 grams of carbohydrates. While they contain minimal fat and no dietary fiber, they still offer a range of micronutrients, including vitamin C, folate, and small amounts of iron and potassium.
In the kitchen, these beans are incredibly versatile. They're commonly stir-fried with garlic, chili, and soy sauce, or added to curries and soups for a fresh, vegetal bite. Their tender texture holds up well to high-heat cooking, making them a favorite in quick sautés or deep-fried dishes. They can also be blanched and tossed into salads or pickled for a tangy, crunchy condiment. For those mindful of their diet, they're an excellent way to add volume and nutrients to meals without significantly increasing calorie intake. Their subtle flavor pairs well with bold spices and sauces, making them a go-to ingredient for both everyday cooking and festive dishes.
Compare Yardlong bean, raw
See how Yardlong bean, raw compares to other foods:
- Yardlong bean, raw vs Chard, swiss, cooked, boiled, drained, with salt
- Yardlong bean, raw vs Chayote, fruit, cooked, boiled, drained, with salt
- Yardlong bean, raw vs Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)
- Yardlong bean, raw vs Corn, sweet, yellow, canned, cream style, no salt added
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.