Yardlong beans (mature seeds, raw) nutrition facts

Vigna uniguiculata subsp. sesquipedalis

100 grams of yardlong beans, mature seeds, raw contain 347 calories, 24 g of protein, 62 g of carbohydrates and 1.3 g of fat. It is an excellent source of folate (165% DV), copper (98% DV), magnesium (80% DV) and thiamin (B1) (74% DV). Most of its calories (69%) come from carbs. It is high in fiber.

Nutrition Facts
Calories347
% Daily Value*
Total fat 1.31 g2%
Saturated fat 0.34 g2%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 17 mg1%
Total carbohydrate 61.9 g23%
Dietary fiber 11 g39%
Protein 24.3 g49%
Vitamin D 0 µg0%
Calcium 138 mg11%
Iron 8.61 mg48%
Potassium 1160 mg25%

* 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%
347calories
24.3 gprotein
61.9 gcarbs
1.31 gfat

Values shown for 100 g.

Rich in

  • Folate165%
  • Copper98%
  • Magnesium80%
  • Thiamin (B1)74%
  • Manganese69%
  • Protein49%

% 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 A3 µg0%
Vitamin C1.6 mg2%
Thiamin (B1)0.89 mg74%
Riboflavin (B2)0.24 mg18%
Niacin (B3)2.16 mg14%
Pantothenic acid (B5)1.56 mg31%
Vitamin B60.37 mg22%
Folate658 µg165%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium138 mg11%
Iron8.61 mg48%
Potassium1160 mg25%
Magnesium338 mg80%
Phosphorus559 mg45%
Zinc3.5 mg32%
Copper0.88 mg98%
Manganese1.59 mg69%
Selenium8.2 µg15%

Fats

NutrientAmount% DV
Saturated fat0.34 g2%
Trans fat0 g-
Monounsaturated fat0.11 g-
Polyunsaturated fat0.56 g-

Other

NutrientAmount% DV
Water8.43 g-

How it compares to other legumes and legume products

Per 100 gYardlong beans (mature seeds, raw)Category averageDifference
Calories347202+72%
Protein24.3 g13.8 g+76%
Total carbohydrate61.9 g21.8 g+184%
Total fat1.31 g7.65 g-83%
Dietary fiber11 g6.56 g+68%
Sodium17 mg271 mg-94%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174281. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.