Yardlong Beans (Mature Seeds, Cooked, Blended with Salt)
Yardlong beans, also known as Chinese long beans, are a nutritious legume often enjoyed in various cuisines. These beans are rich in protein, fiber, and essential vitamins and minerals, making them an excellent addition to your diet. When cooked and blended with salt, they maintain a tender texture and provide a variety of health benefits.
Nutritional Information per Serving (100g)
| Nutrient | Amount |
|---|---|
| Energy | 118 kcal |
| Protein | 8.29 g |
| Fat | 0.45 g |
| Saturated Fat | 0.116 g |
| Carbohydrates | 21.09 g |
| Fiber | 3.8 g |
| Sugar | 0.0 g |
| Calcium | 42.0 mg |
| Iron | 2.64 mg |
| Magnesium | 98.0 mg |
| Phosphorus | 181.0 mg |
| Potassium | 315.0 mg |
| Sodium | 241.0 mg |
| Zinc | 1.08 mg |
| Copper | 0.225 mcg |
| Manganese | 0.487 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 0.4 mg |
| Thiamine (B1) | 0.212 mg |
| Riboflavin (B2) | 0.064 mg |
| Niacin (B3) | 0.551 mg |
| Vitamin B6 | 0.095 mg |
| Folate (B9) | 146.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Uses
Yardlong beans are an excellent source of plant-based protein, which is essential for muscle repair and growth. They are also low in fat and calories, making them an ideal food for those looking to maintain a healthy weight. The beans contain a significant amount of dietary fiber, promoting good digestive health and helping to regulate blood sugar levels. Their high potassium content helps support heart health by maintaining healthy blood pressure levels.
In addition to being rich in minerals like magnesium, iron, and phosphorus, yardlong beans are also a good source of B vitamins, particularly folate, which is important for cell growth and function. This makes them a nutritious option for pregnant women and individuals looking to improve their overall nutrient intake.
Dietary Preferences
- Vegan: Yardlong beans are naturally vegan, making them an excellent choice for plant-based diets.
- Gluten-Free: These beans are free from gluten, making them suitable for individuals with gluten sensitivity or celiac disease.
- Low-Fat: With a minimal amount of fat, these beans are perfect for those seeking low-fat food options.
- Low-Sodium: While the addition of salt during preparation does increase sodium content, yardlong beans are naturally low in sodium, making them a heart-healthy option when prepared with minimal salt.
Allergy Information
Yardlong beans are generally safe for most people, including those with common food allergies. However, individuals with legume allergies should exercise caution and consult a healthcare professional before adding them to their diet.
Conclusion
Yardlong beans (mature seeds, cooked, with salt) offer a delicious and nutritious addition to any meal. Packed with protein, fiber, vitamins, and minerals, they provide numerous health benefits, supporting everything from digestive health to heart health. Their versatility in cooking, coupled with their low-fat and gluten-free nature, makes them an excellent choice for those following various dietary preferences. Enjoy these beans as a side dish, in salads, or as part of a hearty main course to reap their full nutritional benefits.
