Food · Vegetables and Vegetable Products
Yardlong beans nutrition facts
A typical portion of yardlong beans (1 cup slices; 91 g, raw) has 45 calories and 3g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 47 calories (raw) to 347 (mature seeds, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Yardlong bean, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.8g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 47
- more than 13% of reference foods
- Sodium per 100 g
- 4mg
- more than 10% of reference foods
1 cup slices weighs 91 g in USDA's record for Yardlong bean, raw (FDC 169222); across 3 records of yardlong beans USDA weighs it at 91 to 104 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 69% carbohydrate, 7% fat and 23% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169222), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of yardlong beans USDA describes
Mature seeds, raw has the most calories per 100 g (347); the fewest: Raw (47)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Yardlong bean, raw | 47 | 2.8 g | 0.4 g | 4 mg |
| Yardlong beans, mature seeds, raw | 347 | 24.3 g | 1.3 g | 17 mg |
| Yardlong beans, mature seeds, cooked, boiled, without salt | 118 | 8.3 g | 0.5 g | 5 mg |
| Yardlong beans, mature seeds, cooked, boiled, with salt | 118 | 8.3 g | 0.5 g | 241 mg |
| Yardlong bean, cooked, boiled, drained, without salt | 47 | 2.5 g | 0.1 g | 4 mg |
| Yardlong bean, cooked, boiled, drained, with salt | 47 | 2.5 g | 0.1 g | 240 mg |
Every nutrient in this record (55)
The portion is 1 cup slices (91 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.55 g | 2.80 g | 5% |
| Total lipid (fat) | 0.36 g | 0.40 g | 0% |
| Carbohydrate, by difference | 7.60 g | 8.35 g | 3% |
| Ash | 0.55 g | 0.60 g | |
| Energy | 42.8 kcal | 47.0 kcal | |
| Water | 79.9 g | 87.8 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.096 g | 0.10 g | 0% |
| Fatty acids, total monounsaturated | 0.033 g | 0.036 g | |
| Fatty acids, total polyunsaturated | 0.15 g | 0.17 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 45.5 mg | 50.0 mg | 4% |
| Iron, Fe | 0.43 mg | 0.47 mg | 2% |
| Magnesium, Mg | 40.0 mg | 44.0 mg | 10% |
| Phosphorus, P | 53.7 mg | 59.0 mg | 4% |
| Potassium, K | 218 mg | 240 mg | 5% |
| Sodium, Na | 3.64 mg | 4.00 mg | 0% |
| Zinc, Zn | 0.34 mg | 0.37 mg | 3% |
| Copper, Cu | 0.044 mg | 0.048 mg | 5% |
| Manganese, Mn | 0.19 mg | 0.20 mg | 8% |
| Selenium, Se | 1.36 µg | 1.50 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 39.1 µg | 43.0 µg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 17.1 mg | 18.8 mg | 19% |
| Thiamin | 0.097 mg | 0.11 mg | 8% |
| Riboflavin | 0.10 mg | 0.11 mg | 8% |
| Niacin | 0.37 mg | 0.41 mg | 2% |
| Pantothenic acid | 0.050 mg | 0.055 mg | |
| Vitamin B-6 | 0.022 mg | 0.024 mg | 1% |
| Folate, total | 56.4 µg | 62.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 56.4 µg | 62.0 µg | |
| Folate, DFE | 56.4 µg | 62.0 µg | 14% |
Amino acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.029 g | 0.032 g | |
| Threonine | 0.095 g | 0.10 g | |
| Isoleucine | 0.14 g | 0.15 g | |
| Leucine | 0.18 g | 0.20 g | |
| Lysine | 0.17 g | 0.18 g | |
| Methionine | 0.036 g | 0.040 g | |
| Cystine | 0.038 g | 0.042 g | |
| Phenylalanine | 0.14 g | 0.15 g | |
| Tyrosine | 0.10 g | 0.12 g | |
| Valine | 0.15 g | 0.16 g | |
| Arginine | 0.18 g | 0.20 g | |
| Histidine | 0.082 g | 0.090 g |
Fatty acids (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.00091 g | 0.0010 g | |
| SFA 16:0 | 0.076 g | 0.084 g | |
| SFA 18:0 | 0.012 g | 0.013 g | |
| MUFA 18:1 | 0.019 g | 0.021 g | |
| PUFA 18:2 | 0.087 g | 0.096 g | |
| PUFA 18:3 | 0.064 g | 0.070 g | |
| MUFA 16:1 | 0.00091 g | 0.0010 g | |
| MUFA 22:1 | 0.012 g | 0.013 g |
Source: USDA FoodData Central, FDC 169222: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in yardlong beans?
45 in 1 cup slices (91 g) of raw; 47 to 347 per 100 g across USDA's descriptions.
How much protein is in yardlong beans?
3g in 1 cup slices; 2.8 g per 100 g.
How much sodium is in yardlong beans?
0mg in 1 cup slices; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov