Yardlong Beans Nutrition Facts | Calories per 100g

Yardlong beans

~30 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

14kcal

Carbohydrate2.5 g %69

Protein0.8 g %23

Fat0.1 g %8

Yardlong beans Nutrition Values

Nutrients	100 gr	1 1 Piece (Whole Bean)
Calories(kcal)	47	14
Carbohydrate (g)	8.4	2.52
Protein (g)	2.8	0.84
Fat (g)	0.4	0.12
Fiber (g)	2.1	0.63
Cholesterol (mg)	0	0
Sodium (mg)	4	1.2
Potassium (mg)	240	72
Calcium (mg)	50	15
Iron (mg)	0.7	0.21
Vitamin A (IU)	43	12.9
Vitamin C (mg)	18	5.4

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Yardlong Beans

Metabolic Impact: Yardlong beans have a low glycemic index, which helps maintain stable blood sugar levels throughout the day. Their high fiber content supports digestive health and prolongs satiety, reducing unnecessary snacking between meals.
Consumption Tip: Steaming or lightly sautéing yardlong beans three to four times a week preserves most of their key nutrients. Pairing them with garlic and a drizzle of olive oil enhances both flavor and the bioavailability of fat-soluble vitamins.
Caution: Raw yardlong beans contain antinutrients that may cause digestive discomfort, so they should always be cooked before eating. Individuals with kidney conditions should consult a healthcare professional regarding portion sizes due to the beans' notable potassium content.
Exercise: The plant-based protein and iron in yardlong beans support muscle repair and recovery after physical activity. Consuming a serving before a workout provides a steady, slow-releasing energy source that can help sustain endurance and improve overall performance.