Yardlong Beans (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Yardlong beans, mature seeds, raw
Legumes and Legume Products
A 100g serving covers 165% of the daily recommended Folate, making Yardlong Beans (Raw) one of the more concentrated dietary sources of this nutrient. Yardlong Beans (Raw) stands out for its lean protein profile — 24.3g of protein with only 1.3g of fat per 100g. Yardlong Beans (Raw) packs 347 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 17mg of sodium, Yardlong Beans (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Yardlong Beans (Raw) provides 11g of dietary fiber per 100g (39% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Yardlong Beans (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein27%24.3 g
- Fat3%1.3 g
- Carbs69%61.9 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 8.4 | G |
| Energy | 347 | KCAL |
| Protein | 24.3 | G |
| Total lipid (fat) | 1.3 | G |
| Carbohydrate, by difference | 61.9 | G |
| Fiber, total dietary | 11.0 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.6 | MG |
| Thiamin | 0.89 | MG |
| Riboflavin | 0.23 | MG |
| Niacin | 2.2 | MG |
| Vitamin B-6 | 0.37 | MG |
| Folate, total | 658 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 3.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 138 | MG |
| Iron, Fe | 8.6 | MG |
| Magnesium, Mg | 338 | MG |
| Phosphorus, P | 559 | MG |
| Potassium, K | 1157 | MG |
| Sodium, Na | 17.0 | MG |
| Zinc, Zn | 3.5 | MG |
| Copper, Cu | 0.88 | MG |
| Manganese, Mn | 1.6 | MG |
| Selenium, Se | 8.2 | UG |
| Energy | 1452 | kJ |
| Ash | 4.0 | G |
| Pantothenic acid | 1.6 | MG |
| Folic acid | 0 | UG |
| Folate, food | 658 | UG |
| Folate, DFE | 658 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 52.0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.34 | G |
| SFA 14:0 | 0.001 | G |
| SFA 16:0 | 0.32 | G |
| SFA 18:0 | 0.02 | G |
| Fatty acids, total monounsaturated | 0.11 | G |
| MUFA 18:1 | 0.11 | G |
| Fatty acids, total polyunsaturated | 0.56 | G |
| PUFA 18:2 | 0.31 | G |
| PUFA 18:3 | 0.26 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.30 | G |
| Threonine | 0.93 | G |
| Isoleucine | 0.99 | G |
| Leucine | 1.9 | G |
| Lysine | 1.6 | G |
| Methionine | 0.35 | G |
| Cystine | 0.27 | G |
| Phenylalanine | 1.4 | G |
| Tyrosine | 0.79 | G |
| Valine | 1.2 | G |
| Arginine | 1.7 | G |
| Histidine | 0.76 | G |
| Alanine | 1.1 | G |
| Aspartic acid | 2.9 | G |
| Glutamic acid | 4.6 | G |
| Glycine | 1.0 | G |
| Proline | 1.1 | G |
| Serine | 1.2 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (167g) | 579 | 40.6g | 2.2g | 103.4g |
Scaled from Yardlong Beans (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Yardlong Beans (Raw) is a excellent source of Magnesium (80% DV) — see top foods ranked by Magnesium
- Yardlong Beans (Raw) is a excellent source of Protein (49% DV) — see top foods ranked by Protein
- Yardlong Beans (Raw) is a excellent source of Iron (48% DV) — see top foods ranked by Iron
- Yardlong Beans (Raw) is a excellent source of Fiber (39% DV) — see top foods ranked by Fiber
- Yardlong Beans (Raw) is a excellent source of Zinc (32% DV) — see top foods ranked by Zinc
Dietary Considerations
With 1157mg of potassium per 100g, individuals on a renal diet should moderate their intake of Yardlong Beans (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Yardlong Beans (Raw) is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (11.0g) and low fat profile makes Yardlong Beans (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Yardlong Beans (Raw) provides 8.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 1% (#83 of 8,262)
- Potassium: top 2% (#165 of 8,262)
- Fiber: top 3% (#248 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174281.
View on USDA FoodData Central →