Legumes • Deep Nutrition Analytics
Yardlong beans, mature seeds, raw
Yardlong beans, mature seeds, raw is a legumes providing 347 kcal per 100g serving, primarily fueled by carbohydrates (61.9g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 98% DV of Copper (0.879 mg) per 100g. While caloric density is concentrated at 3.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 24.3 g
- Carbohydrates
- 61.9 g
- Fat
- 1.3 g
- Fiber
- 11 g
Carbohydrate Quality & Sustained Energy
Yardlong beans, mature seeds, raw delivers 61.9g of carbohydrates balanced with 11g of fiber, yielding 50.9g 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 | 1450 kJ |
| Fiber, total dietary | 11 g |
| Protein | 24.3 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 61.9 g |
| Energy | 347 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.9 mg |
| Magnesium | 338 mg |
| Manganese | 1.6 mg |
| Iron | 8.6 mg |
| Phosphorus | 559 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 52 IU |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 8.6 mg |
| Magnesium, Mg | 338 mg |
| Phosphorus, P | 559 mg |
| Sodium, Na | 17 mg |
| Copper, Cu | 0.9 mg |
| Manganese, Mn | 1.6 mg |
| Calcium, Ca | 138 mg |
| Potassium, K | 1160 mg |
| Zinc, Zn | 3.5 mg |
| Selenium, Se | 8.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 658 µg |
| Ash | 4 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 658 µg |
| Folate, food | 658 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 0.8 g |
| Alanine | 1.1 g |
| Glutamic acid | 4.6 g |
| Glycine | 1 g |
| Proline | 1.1 g |
| Fatty acids, total saturated | 0.3 g |
| SFA 14:0 | 0 g |
| Water | 8.4 g |
| Isoleucine | 1 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.7 g |
| Histidine | 0.8 g |
| Aspartic acid | 2.9 g |
| Serine | 1.2 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.3 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Niacin | 2.2 mg |
| Pantothenic acid | 1.6 mg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1160 mg of dietary potassium (25% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 8.6 mg of dietary iron (48% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup167 g
Compare Yardlong beans, mature seeds, raw with Category Peers
Yardlong beans, mature seeds, raw vs Cowpeas, catjang, mature seeds, raw
Compared to Cowpeas, catjang, mature seeds, raw, Yardlong beans, mature seeds, raw has 3% more fiber and 1% higher calories per 100g.
Mung beans, mature seeds, raw vs Yardlong beans, mature seeds, raw
Compared to Mung beans, mature seeds, raw, Yardlong beans, mature seeds, raw has 33% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Yardlong beans, mature seeds, raw?
A standard 100-gram serving of Yardlong beans, mature seeds, raw contains 347 calories (1452 kJ), alongside 24.3g of protein, 61.9g of carbohydrates, and 1.3g of fat.
In common serving sizes:- 167g (cup): ~579 kcal
Is Yardlong beans, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.9g of net carbs per 100g (61.9g total carbs minus 11g fiber), consuming Yardlong beans, mature seeds, raw 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, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yardlong beans, mature seeds, raw are:
- Copper: 0.879 mg (98% of your daily value)
- Magnesium: 338 mg (80% of your daily value)
- Manganese: 1.59 mg (69% 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 174281).