Yardlong Bean (Raw) – Nutritional Information
Yardlong beans, also known as asparagus beans or Chinese long beans, are a versatile legume native to Southeast Asia and widely used in various culinary traditions. These slender, green beans can reach up to 36 inches in length and offer a mild, slightly nutty flavor. Low in calories and packed with a range of essential nutrients, they make for a healthy addition to salads, stir-fries, and soups.
Nutritional Breakdown (per 100g of raw Yardlong Beans)
| Nutrient | Amount |
|---|---|
| Energy | 47.0 kcal |
| Protein | 2.8 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.105 g |
| Carbohydrates | 8.35 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 50.0 mg |
| Iron | 0.47 mg |
| Magnesium | 44.0 mg |
| Phosphorus | 59.0 mg |
| Potassium | 240.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.048 mg |
| Manganese | 0.205 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 18.8 mg |
| Thiamin (Vitamin B1) | 0.107 mg |
| Riboflavin (Vitamin B2) | 0.11 mg |
| Niacin (Vitamin B3) | 0.41 mg |
| Vitamin B6 | 0.024 mg |
| Folate (Vitamin B9) | 62.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 43.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits of Yardlong Beans:
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Rich in Vitamins: Yardlong beans are an excellent source of Vitamin C, which boosts the immune system and helps maintain healthy skin. They also contain Vitamin A, which supports eye health.
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High in Potassium: With 240 mg of potassium per 100g, these beans can help manage blood pressure levels and promote cardiovascular health.
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Low in Calories, High in Nutrients: Yardlong beans provide a nutritious, low-calorie food option, making them ideal for those looking to maintain or lose weight while still benefiting from essential vitamins and minerals.
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Good Source of Fiber: While the fiber content in yardlong beans is not high, they are still a valuable addition to your diet for supporting digestive health and maintaining a balanced gut microbiome.
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Mineral Content: They provide important minerals such as magnesium, phosphorus, iron, and calcium, which are vital for bone health, energy production, and red blood cell function.
Allergen Information:
Yardlong beans are naturally free from common allergens like gluten, dairy, nuts, and soy. They are considered safe for most people, including those with dietary restrictions or sensitivities. However, as with all food items, those with specific allergies or sensitivities should consult a healthcare professional if unsure.
Dietary Preferences:
Yardlong beans are naturally vegan, vegetarian, and gluten-free. They can be included in various diets, including:
- Low-Calorie Diets: Due to their low energy content, they are suitable for weight management.
- Diabetic-Friendly: Yardlong beans have a low glycemic index, making them a safe choice for those managing blood sugar levels.
- Keto: Yardlong beans are relatively low in carbohydrates, making them compatible with ketogenic diets when consumed in moderation.
- Paleo: These beans align well with the Paleo diet due to their natural, whole-food status.
Cooking Tips & Serving Suggestions:
- Stir-Fry: Chop yardlong beans into smaller pieces and add them to a stir-fry with garlic, ginger, and your choice of protein (chicken, tofu, or shrimp).
- Salads: For a refreshing salad, slice the beans into thin rounds or julienne them. Combine with cucumber, tomatoes, and a tangy vinaigrette.
- Soups and Stews: Incorporate yardlong beans into hearty soups or stews for added texture and nutrients. They pair well with broth-based dishes.
- Pickled: Yardlong beans can also be pickled for a tangy, crunchy snack.
Conclusion:
Yardlong beans are a nutritious, versatile vegetable that can be enjoyed in a wide variety of dishes. With their low-calorie content, high potassium levels, and abundant vitamins and minerals, they make for an excellent addition to any diet. Whether you’re looking to add a touch of flavor and nutrition to your meals or seeking a healthy snack, these beans provide a tasty and healthful option. Always ensure proper storage and preparation to maintain their nutritional integrity and maximize their health benefits.
