Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Yardlong beans contain 2.8g of protein and 8.3g of carbohydrates per 100g, making them a low-calorie option at 47 kcal. They can be enjoyed raw in salads or as a crunchy snack, providing a fresh addition to your meals.

Yardlong bean, raw - nutritional information
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Yardlong bean, raw

🔥 47 Calories
💪 2.8g Protein
⚡ 8.3g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Yardlong bean, raw
Energy density
Light
47 kcal per 100g
Macro energy profile
Carb-led
23% Protein · 69% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

47
kcal/100g
Protein
2.8g
Carbohydrates
8.3g
Fat
0.4g
Glycemic Index:
15

About Yardlong bean, raw

Yardlong beans, also known as asparagus beans or Chinese long beans, are a type of legume belonging to the Vigna unguiculata species. Originally cultivated in Southeast Asia, these vibrant green vegetables can grow up to three feet long and are a staple in Asian cuisines. They are characterized by their tender texture and slightly sweet flavor, making them a popular choice for stir-fries, salads, and soups. Nutritionally, yardlong beans are low in calories, containing about 47 calories per 100 grams, while providing essential nutrients such as protein, carbohydrates, and fiber. They contain 2.8 grams of protein, 8.3 grams of carbohydrates, and just 0.4 grams of fat per serving, making them a healthy addition to any diet. Their high fiber content aids in digestion, and they are also rich in vitamins and minerals, contributing to overall health and wellness.

Health Benefits

Supports digestive health due to high fiber content, aiding in regular bowel movements.
May help regulate blood sugar levels, making it a suitable option for diabetics.
Rich in antioxidants that combat oxidative stress and inflammation.
Promotes heart health with low fat and cholesterol levels.
Supports bone health due to the presence of calcium and magnesium.
May enhance skin health through vitamins A and C.
Aids in weight management due to low calorie and high fiber content.
Contains essential minerals like iron, which supports oxygen transport in the body.
Provides hydration due to their high water content.
Supports immune function through various vitamins and minerals.

Recommended Food Pairings

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Yardlong beans and garlic - the garlic enhances the flavor and provides health benefits.
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Yardlong beans with shrimp - the protein from shrimp complements the beans' nutrients.
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Yardlong beans and tofu - a great vegetarian combination rich in protein.
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Yardlong beans and peanut sauce - the healthy fats in peanuts pair well with the beans' fiber.
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Yardlong beans in stir-fry with bell peppers - adds color and vitamin C to the dish.

How to Consume

Serving size
Recommended serving is 150g, about 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steamed or blanched to retain nutrients while softening texture.
  • •Incorporate into salads for added crunch and nutrition.
  • •Stir-fry with other vegetables for a nutritious meal.
  • •Use in soups for added flavor and fiber.
  • •Pickle for a tangy side dish.

Selection & Storage

How to choose:

  • ✓Select firm, bright green beans without any brown spots.
  • ✓Look for long, straight beans as they tend to be fresher.
  • ✓Avoid beans that are wrinkled or have soft spots.
  • ✓Choose beans that are crisp to the touch for optimal freshness.
Storage
Store in a cool, dry place, ideally in the vegetable crisper of the refrigerator at 5°C (41°F).
Shelf life
Yardlong beans can last 5-7 days refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with a history of legume allergies should avoid yardlong beans.
  • ⚠️Those with certain digestive disorders may find legumes difficult to digest.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Yardlong bean, raw have?

Yardlong beans contain approximately 47 calories per 100 grams, making them a low-calorie food option that is nutrient-dense.

Is Yardlong bean, raw healthy?

Yes, yardlong beans are healthy as they are low in calories, high in fiber, and packed with essential vitamins and minerals, supporting overall health.

How should Yardlong bean, raw be stored?

Store yardlong beans in the refrigerator in a plastic bag or container to maintain freshness. They should be kept in a cool, dry place and consumed within 5-7 days.

What are the benefits of eating Yardlong bean, raw?

Eating yardlong beans can provide numerous health benefits including improved digestion due to high fiber, low calorie content for weight management, and a good source of vitamins and minerals beneficial for overall health.

How much Yardlong bean, raw can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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