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Yardlong beans (mature seeds, raw)
Nuts, Seeds & Legumes

Yardlong beans (mature seeds, raw) nutrition facts

Per 1 cup · 167 g

Calories
580
29%
of a 2,000 cal day
  • Protein
    41g
    27% of calories
  • Carbs
    103g
    69% of calories
  • Fat
    2.2g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Yardlong beans (mature seeds, raw) (1 cup, 167 g) has 580 calories, with 41 g of protein, 103 g of carbohydrates and 2.2 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (81% DV), dietary fiber (66% DV) and thiamine (123% DV).

Per 100 g
347cal
medium energy density
Protein per 100 cal
7g
Net carbs
85g
carbs minus fiber
Fiber
18g

High in

20%+ of the daily value

  • Protein81%
  • Dietary fiber66%
  • Thiamine123%
  • Riboflavin (B2)30%
  • Niacin23%
  • Vitamin B648%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (167 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A5 μg
1%
Vitamin C3 mg
3%
Vitamin D0 μg
0%
Thiamine1 mg
123%
Riboflavin (B2)0.4 mg
30%
Niacin4 mg
23%
Vitamin B61 mg
48%
Folate (B9)1,099 μg
275%
Vitamin B120 μg
0%
Pantothenic acid3 mg
52%

Minerals

NutrientAmount% Daily Value
Calcium230 mg
23%
Iron14 mg
180%
Potassium1,932 mg
41%
Magnesium564 mg
134%
Phosphorus934 mg
133%
Zinc6 mg
53%
Copper1 mg
163%
Manganese3 mg
115%
Selenium14 μg
25%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Arginine3 g—
Aspartic acid5 g—
Cystine0.4 g—
Glutamic acid8 g—
Glycine2 g—
Histidine1 g—
Isoleucine2 g—
Leucine3 g—
Lysine3 g—
Methionine1 g—
Monounsaturated fats0.2 g—
Phenylalanine2 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol0 μg—
Serine2 g—
Threonine2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan1 g—
Tyrosine1 g—
Valine2 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 580 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 110min
    Walking (3.5 mph)
  • 70min
    Cycling (moderate)
  • 48min
    Running (6 mph)
  • 82min
    Swimming laps

Common questions

How many calories are in Yardlong beans (mature seeds, raw)?

One serving of Yardlong beans (mature seeds, raw) (1 cup) has 580 calories, which works out to 347 calories per 100 g. That is about 29% of a 2,000-calorie day.

Are Yardlong beans (mature seeds, raw) high in protein?

It provides a solid 41 g of protein per serving (81% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Yardlong beans (mature seeds, raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 85 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Yardlong beans (mature seeds, raw)?

28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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