1 serving (100 grams) contains 47 calories, 2.8 grams of protein, 0.4 grams of fat, and 8.3 grams of carbohydrates.
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Nutrition Information
Calories |
94 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8 mg | 0% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 8.2 g | ||
| protein | 5.6 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 480 mg | 10% | |
* 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
Source of Calories
About Long yard beans
Long yard beans, also known as Chinese long beans, are a tropical legume originating in Southeast Asia but commonly used in many cuisines, including Chinese, Indian, and Thai. These beans are similar to green beans but are much longer, often reaching up to 30 inches in length. They have a crunchy texture and slightly nutty flavor. Nutritionally, long yard beans are low in calories, with approximately 47 calories per 100 grams. They are a good source of dietary fiber, vitamin C, vitamin A, folate, and manganese. They also provide small amounts of iron, calcium, and potassium while being low in fat. Because of their nutrient density, they're a versatile addition to a balanced diet.
Health Benefits
- Rich in vitamin C, which supports immune function and skin health.
- Excellent source of dietary fiber, aiding in digestive health and promoting regularity.
- Contains folate, which is essential for cell growth and development, making it particularly important for pregnant individuals.
- Provides manganese, a mineral necessary for bone health and metabolic processes.
- Low in calories, making it a great option for weight management while still being nutrient-dense.
Dietary Considerations
Selection and Storage
Store long yard beans in a perforated plastic bag in the refrigerator for up to a week. Rinse thoroughly before use and trim the ends before cooking.
Common Questions About Long yard beans Nutrition
Are long yard beans high in protein?
Long yard beans contain a moderate amount of protein, with about 2 grams of protein per 100 grams (cooked). While they’re not as protein-rich as legumes like lentils or chickpeas, they can contribute to your daily protein intake when paired with other protein sources.
Can I eat long yard beans on a keto diet?
Long yard beans can be cautiously included in a keto diet, as they contain approximately 4 grams of net carbs per 100 grams. While they are lower in carbs than some vegetables, portion control is essential to stay within your daily keto carb limit.
What are the health benefits of eating long yard beans?
Long yard beans are a good source of dietary fiber, vitamin C, vitamin A, and manganese. They support digestion due to their fiber content and provide antioxidants that can aid in immune function and skin health. They are also low in calories, making them a healthy addition to most diets.
What is a recommended serving size for long yard beans?
A recommended serving size of long yard beans is about 1 cup (approximately 100 grams cooked). This portion provides around 47 calories, making it a low-calorie, nutrient-dense choice for meals or as a side dish.
How do long yard beans compare to green beans in taste and nutrition?
Long yard beans have a slightly more robust, earthy flavor compared to green beans, which tend to be sweeter. Nutritionally, they are quite similar, with long yard beans being slightly higher in fiber. Both are excellent low-calorie vegetable options but differ in preparation—long yard beans are often stir-fried or stewed, while green beans are versatile across various cooking methods.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
