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Yardlong beans (mature seeds, cooked, boiled, unsalted)
Nuts, Seeds & Legumes

Yardlong beans (mature seeds, cooked, boiled, unsalted) nutrition facts

Per 1 cup · 171 g

Calories
202
10%
of a 2,000 cal day
  • Protein
    14g
    27% of calories
  • Carbs
    36g
    69% of calories
  • Fat
    0.8g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Yardlong beans (mature seeds, cooked, boiled, unsalted) (1 cup, 171 g) has 202 calories, with 14 g of protein, 36 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (28% DV), dietary fiber (23% DV) and thiamine (30% DV).

Per 100 g
118cal
low energy density
Protein per 100 cal
7g
Net carbs
30g
carbs minus fiber
Fiber
6.5g

High in

20%+ of the daily value

  • Protein28%
  • Dietary fiber23%
  • Thiamine30%
  • Folate (B9)62%
  • Iron56%
  • Magnesium40%

Good source of

10–19% of the daily value

  • Vitamin B612%
  • Pantothenic acid14%
  • Potassium11%
  • Zinc17%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (171 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Thiamine0.4 mg
30%
Riboflavin (B2)0.1 mg
8%
Niacin1 mg
6%
Vitamin B60.2 mg
12%
Folate (B9)250 μg
62%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium72 mg
7%
Iron5 mg
56%
Potassium539 mg
11%
Magnesium168 mg
40%
Phosphorus310 mg
44%
Zinc2 mg
17%
Copper0.4 mg
43%
Manganese1 mg
36%
Selenium5 μg
9%
Full breakdown · 22 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Arginine1 g—
Aspartic acid2 g—
Cystine0.2 g—
Glutamic acid3 g—
Histidine0.4 g—
Isoleucine1 g—
Leucine1 g—
Lysine1 g—
Methionine0.2 g—
Monounsaturated fats0.1 g—
Phenylalanine1 g—
Polyunsaturated fats0.3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—

How it compares

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

Similar foods

Burning 202 calories

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

  • 38min
    Walking (3.5 mph)
  • 24min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 28min
    Swimming laps

Common questions

How many calories are in Yardlong beans (mature seeds, cooked, boiled, unsalted)?

One serving of Yardlong beans (mature seeds, cooked, boiled, unsalted) (1 cup) has 202 calories, which works out to 118 calories per 100 g. That is about 10% of a 2,000-calorie day.

Are Yardlong beans (mature seeds, cooked, boiled, unsalted) high in protein?

It provides a solid 14 g of protein per serving (28% 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, cooked, boiled, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 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, cooked, boiled, unsalted)?

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

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