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[N]extrient

Yardlong Beans Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Yardlong beans, mature seeds, cooked, boiled, without salt

Legumes and Legume Products

Macronutrients distribute relatively evenly across protein (8.3g), fat (0.5g), and carbohydrates (21.1g) per 100g. At 118 calories per 100g, Yardlong Beans Without Salt (Cooked, Boiled) offers moderate energy density suitable for balanced meals. With only 5mg of sodium, Yardlong Beans Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Yardlong Beans Without Salt (Cooked, Boiled) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories118KCAL
Protein8.3G
Fat0.45G
Carbs21.1G
Fiber3.8G

Calorie Distribution

122kcal
  • Protein27%8.3 g
  • Fat3%0.45 g
  • Carbs69%21.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water68.8G
Energy118KCAL
Protein8.3G
Total lipid (fat)0.45G
Carbohydrate, by difference21.1G
Fiber, total dietary3.8G
Cholesterol0MG
Vitamin C, total ascorbic acid0.40MG
Thiamin0.21MG
Riboflavin0.06MG
Niacin0.55MG
Vitamin B-60.10MG
Folate, total146UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca42.0MG
Iron, Fe2.6MG
Magnesium, Mg98.0MG
Phosphorus, P181MG
Potassium, K315MG
Sodium, Na5.0MG
Zinc, Zn1.1MG
Copper, Cu0.23MG
Manganese, Mn0.49MG
Selenium, Se2.8UG
Energy494kJ
Ash1.4G
Pantothenic acid0.40MG
Folic acid0UG
Folate, food146UG
Folate, DFE146UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.12G
SFA 14:00G
SFA 16:00.11G
SFA 18:00.007G
Fatty acids, total monounsaturated0.04G
MUFA 18:10.04G
Fatty acids, total polyunsaturated0.19G
PUFA 18:20.10G
PUFA 18:30.09G
Fatty acids, total trans0G
Tryptophan0.10G
Threonine0.32G
Isoleucine0.34G
Leucine0.64G
Lysine0.56G
Methionine0.12G
Cystine0.09G
Phenylalanine0.48G
Tyrosine0.27G
Valine0.40G
Arginine0.57G
Histidine0.26G
Alanine0.38G
Aspartic acid1.0G
Glutamic acid1.6G
Proline0.37G
Serine0.41G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (171g)20214.2g0.8g36.1g

Scaled from Yardlong Beans Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Yardlong Beans With Salt (Cooked, Boiled)

118 kcal8.29g protein

Cowpeas Catjang Without Salt (Cooked, Boiled)

117 kcal8.13g protein

Cowpeas Catjang with Salt (Cooked, Boiled)

117 kcal8.13g protein

Yardlong Beans (Raw)

347 kcal24.33g protein

Cowpeas Catjang (Raw)

343 kcal23.85g protein

Mungo Beans (Raw)

341 kcal25.21g protein

Nutrient Highlights

  • Yardlong Beans Without Salt (Cooked, Boiled) is a excellent source of Magnesium (23% DV) — see top foods ranked by Magnesium
  • Yardlong Beans Without Salt (Cooked, Boiled) is a good source of Protein (17% DV) — see top foods ranked by Protein
  • Yardlong Beans Without Salt (Cooked, Boiled) is a good source of Iron (15% DV) — see top foods ranked by Iron
  • Yardlong Beans Without Salt (Cooked, Boiled) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
  • Yardlong Beans Without Salt (Cooked, Boiled) is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Yardlong Beans Without Salt (Cooked, Boiled) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Yardlong Beans Without Salt (Cooked, Boiled) is a meaningful source of folate at 146mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 7% (#578 of 8,262)
  • Fiber: top 14% (#1,157 of 8,262)
  • Iron: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories118
% Daily Value*
Total Fat 0.45G1%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 21.1G8%
Dietary Fiber 3.8G14%
Total Sugars 0
Protein 8.3G17%
Vitamin D 0UG0%
Calcium 42.0MG3%
Iron 2.6MG15%
Potassium 315MG7%

* 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: 174282.

View on USDA FoodData Central →