Yardlong beans (mature seeds, cooked, boiled, without salt) nutrition facts

100 grams of yardlong beans, mature seeds, cooked, boiled, without salt contain 118 calories, 8.3 g of protein, 21 g of carbohydrates and 0.5 g of fat. It is an excellent source of folate (37% DV), copper (25% DV), magnesium (23% DV) and manganese (21% DV). Most of its calories (69%) come from carbs.

Nutrition Facts
Calories118
% Daily Value*
Total fat 0.45 g1%
Saturated fat 0.12 g1%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 5 mg0%
Total carbohydrate 21.1 g8%
Dietary fiber 3.8 g14%
Protein 8.29 g17%
Vitamin D 0 µg0%
Calcium 42 mg3%
Iron 2.64 mg15%
Potassium 315 mg7%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 27%Carbs 69%Fat 3%
118calories
8.29 gprotein
21.1 gcarbs
0.45 gfat

Values shown for 100 g.

Rich in

  • Folate37%
  • Copper25%
  • Magnesium23%
  • Manganese21%
  • Thiamin (B1)18%
  • Protein17%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0.4 mg0%
Thiamin (B1)0.21 mg18%
Riboflavin (B2)0.06 mg5%
Niacin (B3)0.55 mg3%
Pantothenic acid (B5)0.4 mg8%
Vitamin B60.1 mg6%
Folate146 µg37%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium42 mg3%
Iron2.64 mg15%
Potassium315 mg7%
Magnesium98 mg23%
Phosphorus181 mg14%
Zinc1.08 mg10%
Copper0.23 mg25%
Manganese0.49 mg21%
Selenium2.8 µg5%

Fats

NutrientAmount% DV
Saturated fat0.12 g1%
Trans fat0 g-
Monounsaturated fat0.04 g-
Polyunsaturated fat0.19 g-

Other

NutrientAmount% DV
Water68.8 g-

How it compares to other legumes and legume products

Per 100 gYardlong beans (mature seeds, cooked, boiled, without salt)Category averageDifference
Calories118202-42%
Protein8.29 g13.8 g-40%
Total carbohydrate21.1 g21.8 g-3%
Total fat0.45 g7.65 g-94%
Dietary fiber3.8 g6.56 g-42%
Sodium5 mg271 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174282. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.