Calories in Yardlong Beans: Nutritional facts for Yardlong Beans Types

A 100g serving of raw yardlong beans contains 47 calories, while a 100g serving of boiled yardlong beans provides 47 calories.

One kilogram (1000g) of raw yardlong beans contains 470 calories, whereas one kilogram (1000g) of boiled yardlong beans provides 470 calories.

A single raw yardlong bean (12g) contains 6 calories. Commercial packaged versions vary, as a serving of Melissa's Produce Long Beans (85g or 3oz) contains 40 calories, while a serving of Frieda's Long Beans (85g or 3oz) provides 40 calories.

The nutritional profile of yardlong beans offers distinct advantages derived from the high concentration of vitamins, minerals, and antioxidants in the immature pods. A compilation of these beneficial properties is listed below.

• Boosts Immune Function: The pods serve as a rich source of Vitamin C, a water-soluble antioxidant that strengthens the immune system. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," confirms that adequate Vitamin C intake supports the epithelial barrier function against pathogens and promotes oxidant scavenging activity.
• Supports Cellular Growth: Yardlong beans contain significant levels of folate (Vitamin B9), which is essential for DNA synthesis and cell division. A study by Greenberg, J. A., et al. (2011), "Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention," highlights the critical role of folate in preventing congenital disabilities and supporting rapid cell growth during infancy and pregnancy.
• Promotes Skin and Eye Health: The vegetable provides Vitamin A, which is vital for maintaining healthy skin and vision. A review by Polcz, M. E., & Barbul, A. (2019), "The Role of Vitamin A in Wound Healing," notes that Vitamin A regulates epithelial cell growth and supports the skin's immune defense mechanisms.

The consumption of yardlong beans presents specific health risks related to agricultural practices and natural antinutrients. A breakdown of these nutritional drawbacks is detailed here.

• Pesticide Residue: Yardlong beans are frequently cited for having high levels of pesticide residues due to the heavy use of chemicals during cultivation to prevent pest damage. A study by Wanwimolruk, S., et al. (2015), "Food safety in Thailand 2: Pesticide residues found in Chinese kale (Kai-lan), yard long bean and chili bought at markets in Nakhon Pathom," found significant pesticide contamination in market samples. A healthier alternative is certified organic green beans. A suggested amount is to limit consumption to one cup (100g) of thoroughly washed and cooked beans per meal.
• Presence of Lectins: Raw legumes contain lectins, which can cause digestive distress and nausea if not neutralized by heat. A review by Vasconcelos, I. M., & Oliveira, J. T. (2004), "Antinutritional properties of plant lectins," confirms that boiling or cooking legumes is necessary to inactivate these proteins and ensure safety.

Yes, yardlong beans are good for health when cooked properly because the vegetable provides a low-calorie source of fiber, vitamins, and protein that supports metabolic and cardiovascular function. The vegetable's impact on cardiovascular health is positive due to the fiber and potassium content. A study by Blekkenhorst, L. C., et al. (2018), "Cruciferous and total vegetable intake are inversely associated with subclinical atherosclerosis in older adult women," found that higher intake of vegetables, including legumes, correlates with better vascular health. Regarding metabolic health, the low energy density aids in weight management. A review by Drewnowski, A. (1998), "Energy density, satiety, and the control of food intake," confirms that foods with high water and fiber content promote satiety with fewer calories. For digestive health, the fiber content supports regularity. A study by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," indicates that dietary fiber intake is associated with a lower risk of developing gastrointestinal disorders.

Yes, yardlong beans are good for weight loss due to the low caloric density and high fiber content which promote satiety without adding excessive energy to the diet. The vegetable consists largely of water and fiber, allowing for large portion sizes that trigger fullness signals. A study by Rolls, B. J., et al. (2014), "What is the role of portion control in weight management?," demonstrates that consuming low-energy-dense foods reduces overall calorie intake while maintaining hunger control. The fiber content also slows digestion. A review by Howarth, N. C., et al. (2001), "Dietary fiber and weight regulation," confirms that increased fiber intake is associated with lower body weight and reduced hunger. Incorporating the bean into stir-fries or salads adds bulk to the meal, displacing higher-calorie ingredients.

The color or cultivar does not significantly alter the calorie count of a yardlong bean variety. Light Green, Dark Green, and Red/Purple yardlong beans all contain 47 calories per 100 grams, as the water and macronutrient composition remains consistent across the subspecies Vigna unguiculata subsp. sesquipedalis. Cooking methods involving oil, such as dry-frying or stir-frying, will significantly increase the caloric density, often raising the count to over 150 calories per 100 grams due to fat absorption, regardless of the bean's original color.

Yes, Long Beans and Yardlong Beans are the same vegetable, scientifically known as Vigna unguiculata subsp. sesquipedalis. Culinary terminology uses the names interchangeably depending on the region, with "Yardlong Bean" referencing the exceptional length of the pod (up to 3 feet) and "Long Bean" or "Snake Bean" being common market terms in Asian and Western grocery stores. The vegetable is distinct from the common green bean (Phaseolus vulgaris) in texture and flavor but identical across its own naming conventions.

Preparing long beans for cooking requires washing the pods and trimming the tough ends before cutting the beans into bite-sized lengths, typically 2 to 3 inches. The beans do not require stringing like some older varieties of green beans. Blanching, stir-frying, or deep-frying (dry frying) are common methods to soften the texture while retaining a crunch.

The origin of yardlong beans traces back to Southern China and Southeast Asia, where the subspecies Vigna unguiculata subsp. sesquipedalis diverged from the African cowpea. The plant thrives in the warm, humid climates of the subtropics, allowing for widespread cultivation across Thailand, Malaysia, and the Philippines. The name "yardlong" references the exceptional length of the pods, which can grow up to 3 feet, although they are typically harvested at 12 to 18 inches for optimal tenderness.