Yardlong Beans (Mature Seeds, Cooked, Boiled, Without Salt)
Yardlong beans, also known as Vigna unguiculata, are a nutritious legume that offers a rich source of protein, fiber, and essential vitamins and minerals. When cooked and prepared without salt, they retain their beneficial properties while providing a wholesome addition to any meal. Below is a breakdown of the nutritional profile of yardlong beans per standard serving:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 118 kcal |
| Protein | 8.29 g |
| Fat | 0.45 g |
| Saturated Fat | 0.116 g |
| Carbohydrates | 21.09 g |
| Dietary Fiber | 3.8 g |
| Sugars | 0.0 g |
| Calcium | 42 mg |
| Iron | 2.64 mg |
| Magnesium | 98 mg |
| Phosphorus | 181 mg |
| Potassium | 315 mg |
| Sodium | 5 mg |
| Zinc | 1.08 mg |
| Copper | 0.225 mcg |
| Manganese | 0.487 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 0.4 mg |
| Thiamine (Vitamin B1) | 0.212 mg |
| Riboflavin (Vitamin B2) | 0.064 mg |
| Niacin (Vitamin B3) | 0.551 mg |
| Vitamin B6 | 0.095 mg |
| Folate | 146 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yardlong beans are naturally gluten-free and do not contain common allergens such as dairy, soy, or nuts. However, as with any food, it’s always advisable to check for individual sensitivities or allergies.
Dietary Preferences
- Vegan: Yardlong beans are plant-based, making them suitable for vegan diets.
- Gluten-Free: Naturally free from gluten, they can be enjoyed by those with gluten intolerance or celiac disease.
- Low in Fat: With a minimal fat content, yardlong beans are a good choice for those on low-fat or heart-healthy diets.
- High in Fiber: These beans are an excellent source of dietary fiber, which supports digestive health and can aid in weight management.
Health Benefits
Yardlong beans are rich in essential nutrients that can support overall health. They are an excellent source of plant-based protein, which is important for muscle maintenance and overall bodily functions. The high fiber content aids in digestion, helps regulate blood sugar levels, and promotes heart health by lowering cholesterol levels. Additionally, the mineral content, including magnesium and potassium, is beneficial for bone health and maintaining healthy blood pressure.
Conclusion
Incorporating yardlong beans into your diet can bring a host of nutritional benefits. Whether as a side dish, in salads, or as part of a hearty stew, they provide an easy way to increase protein and fiber intake while enjoying a flavorful and nutritious vegetable. Perfect for those seeking a vegan, gluten-free, and heart-healthy food option, yardlong beans make for a versatile addition to any meal plan.
