Legumes • Deep Nutrition Analytics
Yardlong beans, mature seeds, cooked, boiled, with salt
Delivering 118 kcal per 100 grams, Yardlong beans, mature seeds, cooked, boiled, with salt functions as a legumes with carbohydrates (21.1g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Copper at 25% of the standard daily value (0.225 mg). A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 8.3 g
- Carbohydrates
- 21.1 g
- Fat
- 0.5 g
- Fiber
- 3.8 g
Carbohydrate Quality & Sustained Energy
Yardlong beans, mature seeds, cooked, boiled, with salt delivers 21.1g of carbohydrates balanced with 3.8g of fiber, yielding 17.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 494 kJ |
| Fiber, total dietary | 3.8 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 21.1 g |
| Energy | 118 kcal |
| Protein | 8.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Magnesium | 98 mg |
| Manganese | 0.5 mg |
| Iron | 2.6 mg |
| Phosphorus | 181 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 1 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 16 IU |
| Vitamin C, total ascorbic acid | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 42 mg |
| Potassium, K | 315 mg |
| Zinc, Zn | 1.1 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 98 mg |
| Phosphorus, P | 181 mg |
| Sodium, Na | 241 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 2.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 146 µg |
| Water | 68.8 g |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 1 g |
| Serine | 0.4 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.4 mg |
| Ash | 1.4 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 146 µg |
| Folate, food | 146 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.6 g |
| Proline | 0.4 g |
| Fatty acids, total saturated | 0.1 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 98 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup171 g
Compare Yardlong beans, mature seeds, cooked, boiled, with salt with Category Peers
Yardlong beans, mature seeds, cooked, boiled, without salt vs Yardlong beans, mature seeds, cooked, boiled, with salt
Compared to Yardlong beans, mature seeds, cooked, boiled, without salt, Yardlong beans, mature seeds, cooked, boiled, with salt has 0% more fiber and 0% higher calories per 100g.
Yardlong beans, mature seeds, cooked, boiled, with salt vs Cowpeas, catjang, mature seeds, cooked, boiled, with salt
Compared to Cowpeas, catjang, mature seeds, cooked, boiled, with salt, Yardlong beans, mature seeds, cooked, boiled, with salt has 6% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yardlong beans, mature seeds, cooked, boiled, with salt?
A standard 100-gram serving of Yardlong beans, mature seeds, cooked, boiled, with salt contains 118 calories (494 kJ), alongside 8.3g of protein, 21.1g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 171g (cup): ~202 kcal
Is Yardlong beans, mature seeds, cooked, boiled, with salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17.3g of net carbs per 100g (21.1g total carbs minus 3.8g fiber), consuming Yardlong beans, mature seeds, cooked, boiled, with salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Yardlong beans, mature seeds, cooked, boiled, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yardlong beans, mature seeds, cooked, boiled, with salt are:
- Copper: 0.225 mg (25% of your daily value)
- Magnesium: 98 mg (23% of your daily value)
- Manganese: 0.487 mg (21% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174306).