Raw yardlong bean
Nutrition facts per 3.5 oz (100 g) and per 1 cup slices · Vegetables and Vegetable Products
3.5 oz (100 g) of Yardlong bean, raw provides 47 calories, 2.8 g protein, 0.4 g fat and 8.35 g carbohydrate. Per 100 g it is high in Vitamin C (21% DV).
Protein 23%Fat 7%Carbohydrate 69%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw yardlong bean?
1 cup slices (3.2 oz, 91 g) of Yardlong bean, raw has 43 calories. Per 3.5 oz (100 g): 47 calories. Other servings: 1 pod (12 g), 6 calories.
How much protein is in 1 cup of raw yardlong bean?
1 cup slices (3.2 oz, 91 g) has 2.5 g of protein. Per 3.5 oz (100 g): 2.8 g. Other servings: 1 pod (12 g), 0.34 g.
How many carbs are in 1 cup of raw yardlong bean?
1 cup slices (3.2 oz, 91 g) has 7.6 g of total carbohydrate. Per 3.5 oz (100 g): 8.3 g carbohydrate.
How much fat is in 1 cup of raw yardlong bean?
1 cup slices (3.2 oz, 91 g) has 0.36 g of fat, of which 0.1 g is saturated. Per 3.5 oz (100 g): 0.4 g.
Sugar, sodium and minerals in 1 cup of raw yardlong bean
Per 1 cup slices (3.2 oz, 91 g):
- Sodium: 3.6 mg, 0% DV
- Potassium: 218 mg, 5% DV
- Iron: 0.4 mg, 2% DV
- Calcium: 46 mg, 4% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin C: 18.8 mg per 3.5 oz (100 g) — 21% of the Daily Value. Other top sources →
- Folate: 62 mcg per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
- Magnesium: 44 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (91 g) | % DV per 1 cup slices |
|---|---|---|---|
| Energy | 47 kcal | 43 kcal | |
| Protein | 2.8 g | 2.55 g | 5% |
| Total fat | 0.4 g | 0.36 g | 0% |
| Saturated fat | 0.1 g | 0.1 g | 0% |
| Monounsaturated fat | 0.04 g | 0.03 g | |
| Polyunsaturated fat | 0.17 g | 0.15 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 8.35 g | 7.6 g | 3% |
| Dietary fiber | — g | — | |
| Sugars (total) | — g | — | |
| Water | 87.8 g | 79.9 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (91 g) | % DV per 1 cup slices |
|---|---|---|---|
| Vitamin A (RAE) | 43 mcg | 39.1 mcg | 4% |
| Vitamin C | 18.8 mg | 17.1 mg | 19% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.11 mg | 0.1 mg | 8% |
| Riboflavin (B2) | 0.11 mg | 0.1 mg | 8% |
| Niacin (B3) | 0.41 mg | 0.37 mg | 2% |
| Vitamin B6 | 0.02 mg | 0.02 mg | 1% |
| Folate | 62 mcg | 56.4 mcg | 14% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup slices (91 g) | % DV per 1 cup slices |
|---|---|---|---|
| Calcium | 50 mg | 45.5 mg | 4% |
| Iron | 0.47 mg | 0.43 mg | 2% |
| Magnesium | 44 mg | 40 mg | 10% |
| Phosphorus | 59 mg | 53.7 mg | 4% |
| Potassium | 240 mg | 218.4 mg | 5% |
| Sodium | 4 mg | 3.64 mg | 0% |
| Zinc | 0.37 mg | 0.34 mg | 3% |
| Copper | 0.05 mg | 0.04 mg | 5% |
| Selenium | 1.5 mcg | 1.36 mcg | 2% |
Other entries for yardlong bean
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Yardlong bean, cooked, boiled, drained, with salt | 47 | 2.53 g | 0.1 g | 9.17 g |
| Yardlong bean, cooked, boiled, drained, without salt | 47 | 2.53 g | 0.1 g | 9.18 g |
| Yardlong beans, mature seeds, cooked, boiled, with salt | 118 | 8.29 g | 0.45 g | 21.1 g |
| Yardlong beans, mature seeds, cooked, boiled, without salt | 118 | 8.29 g | 0.45 g | 21.1 g |
| Yardlong beans, mature seeds, raw | 347 | 24.3 g | 1.31 g | 61.9 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Vegetables and Vegetable Products
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169222. Described in USDA as Yardlong bean, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup slices" = 91 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd