Long beans

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 47 calories, 2.8 grams of protein, 0.4 grams of fat, and 8.3 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		70.1
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.0 mg	0%
Total Carbohydrates		12.5 g	4%
	Dietary Fiber	3.0 g	10%
	Sugars	6.1 g
protein		4.2 g	8%
Vitamin D		0 mcg	0%
Calcium		74.6 mg	5%
Iron		1.3 mg	7%
Potassium		358.2 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (7.5%)

Protein: 16 cal (23.3%)

Carbs: 50 cal (69.3%)

About Long beans

Long beans, also known as yardlong beans or Chinese long beans, are a staple vegetable in Southeast Asian, Chinese, and Indian cuisines. They are cultivated for their slender, elongated pods that can grow up to 30 inches. These beans are low in calories but packed with nutrients, providing a generous supply of vitamins C and A, along with essential minerals like potassium and manganese. Long beans are also a good source of dietary fiber and plant-based protein, making them a wholesome choice for a balanced diet. Their crisp texture and mild flavor make them versatile for stir-fries, curries, soups, and salads.

Health Benefits

• Rich in Vitamin C, which supports immune health and skin integrity with 18.8 mg per 100 g (21% of the daily value).
• Contains potassium, essential for heart health and electrolyte balance, providing approximately 240 mg per 100 g.
• Packed with dietary fiber, aiding digestion and promoting gut health with 2.8 g per 100 g.
• Provides moderate levels of folate (60 µg per 100 g), which is crucial for cell growth and healthy pregnancy.
• Low in calories (only 47 kcal per 100 g) and rich in antioxidants like beta-carotene, benefiting skin and eye health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, low-calorie

Not suitable for: Low-fiber diet (if consumed in excess)

Selection and Storage

Store long beans in the refrigerator, unwashed, in a plastic bag or airtight container. Use within 4-5 days for optimal freshness.

Common Questions About Long beans Nutrition

Are long beans high in protein?

Long beans are relatively low in protein, offering about 2-3 grams per cup when cooked. They are more known for being rich in dietary fiber as well as vitamins like vitamin A and vitamin C.

Can I include long beans in a keto diet?

Long beans can fit into a keto diet in moderation, as one cup of cooked long beans contains approximately 8 grams of carbohydrates with 3 grams being dietary fiber, which results in a net carb count of about 5 grams. They should be consumed carefully to stay within your ketogenic carb limits.

What are the health benefits of eating long beans?

Long beans are an excellent source of dietary fiber, which supports digestion and gut health. They are also rich in vitamin C, supporting immune function, and contain antioxidants that may help reduce inflammation and support overall health.

How much long beans should I eat per serving?

A typical serving size of long beans is about 1 cup cooked (approximately 125 grams). This portion provides around 50 calories, 2-3 grams of protein, and a good amount of fiber. Adjust the portion based on your nutritional needs and dietary goals.

How do long beans compare to green beans nutritionally?

Long beans and green beans are similar in calorie content, with both offering around 30-50 calories per cup cooked. However, long beans are slightly higher in dietary fiber and vitamin C, while green beans provide more vitamin K. Both are versatile and nutrient-rich but can vary in taste and texture.

Data Sources & Scientific References