Know what’s on your plate
Yardlong bean
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 47 kcal —
- Protein 2.8 g 6%
- Carbohydrate 8.4 g 3%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 1%
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 43 µg 5%
- Vitamin C 18.8 mg 21%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.41 mg 3%
- Pantothenic acid (B5) 0.06 mg 1%
- Vitamin B6 0.02 mg 1%
- Folate (B9) 62 µg 16%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 50 mg 4%
- Iron 0.47 mg 3%
- Magnesium 44 mg 10%
- Phosphorus 59 mg 5%
- Potassium 240 mg 5%
- Zinc 0.37 mg 3%
- Copper 0.05 mg 5%
- Manganese 0.21 mg 9%
- Selenium 1.5 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 47 | 2.8 g | 8.4 g | 0.4 g |
| 1 × cup slices | 91 g | 43 | 2.5 g | 7.6 g | 0.4 g |
| 1 × pod | 12 g | 6 | 0.3 g | 1 g | 0 g |
| 2 × cup slices | 182 g | 86 | 5.1 g | 15 g | 0.7 g |
| ½ × cup slices | 45.5 g | 21 | 1.3 g | 3.8 g | 0.2 g |
| 3 × cup slices | 273 g | 128 | 7.6 g | 23 g | 1.1 g |
| 4 × cup slices | 364 g | 171 | 10 g | 30 g | 1.5 g |
Similar foods
- Long yard beans Kousenbandraw43 kcal / 100 g
- Green beansraw38 kcal / 100 g
- French beansraw25 kcal / 100 g
- Green snap beanraw31 kcal / 100 g
- Winged beansgoa bean, green, raw49 kcal / 100 g
- French green beansraw27 kcal / 100 g
- Bean sproutraw22 kcal / 100 g
- Catjang cowpeasmature seeds, raw343 kcal / 100 g
- Black-eyed peasimmature seeds, raw90 kcal / 100 g
- Jalo beansraw274 kcal / 100 g
Questions about Yardlong bean
How do you prepare yardlong beans for cooking?
Rinse them, trim off the stem ends and cut the pods into bite-sized lengths. The pods are usually cooked whole or chopped; you do not need to shell them.
How long should you cook yardlong beans?
For a stir-fry, cut them into short lengths and fry over a fairly high heat for about 6–8 minutes, stirring often, until tender but still a little crisp. For a softer texture, blanch them in boiling water for 4–5 minutes, then drain.
How do you choose and store yardlong beans?
Choose pods that are firm, evenly coloured and snap readily rather than limp or wrinkled. Keep them unwashed in a loosely closed bag in the fridge and use within a few days; wash just before cooking.
What dishes are made with yardlong beans?
They are especially good in Chinese-style dry-fried long beans, often cooked with garlic, chilli and minced pork, or in a quick stir-fry with tofu. Add them early enough to cook through before the other ingredients are finished.
Can you use green beans instead of yardlong beans?
Yes. Cut green beans into similar lengths and cook them until tender; they are shorter and usually need less time in the pan. Yardlong beans contain 2.8 g of protein per 100 g, compared with 1.9 g in green beans.
Can you eat yardlong beans raw?
They are generally served cooked rather than raw: cooking softens the firm pods and makes them easier to eat. Stir-fry, boil or steam them until tender.
Are yardlong beans a source of vitamin C?
Yes. Yardlong beans are a source of vitamin C, with 18.8 mg per 100 g; they also provide 62 µg of folate per 100 g.
Source: USDA FoodData Central 169222 · per 100 g · carbohydrate per EU label, fibre excluded
