Yardlong beans, mature seeds, raw
FDC ID: 174281
At a glance
Yardlong beans, mature seeds, raw is a high-calorie food in the Legumes and Legume Products category, providing 347 kcal per 100g. Each 100g supplies 24.3g of protein, 1.3g of fat, 61.9g of carbohydrates. It is an especially good source of folate (165% of the Daily Value), copper (98% of the Daily Value), magnesium (81% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
347
kcal
Protein
24.3
g
Total Fat
1.3
g
Total Carbohydrate
61.9
g
Dietary Fiber
11
g
Nutrition profile of Yardlong beans, mature seeds, raw
Yardlong beans, mature seeds, raw provides about 347 kcal per 100g, a high energy density. Nutritionally it is high in protein, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Folate 165%supports cell division, DNA synthesis and red blood cell formation
- Copper 98%aids iron use and the formation of red blood cells and collagen
- Magnesium 81%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Thiamin 74%helps convert carbohydrates into energy and supports nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people who are pregnant or planning pregnancy
- ✓people focused on energy metabolism and muscle condition
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 347 kcal | 98 kcal |
| Protein | 24.3 g | 6.9 g |
| Fat | 1.3 g | 0.4 g |
| Carbs | 61.9 g | 17.6 g |
| Fiber | 11 g | 3.1 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Legumes and Legume Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 347 kcal | 17.4% | |
| Water | 8.43 g | — | |
| Protein | 24.33 g | 48.7% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.31 g | 1.7% | |
| Total Carbohydrate | 61.91 g | 22.5% | |
| Dietary Fiber | 11 g | 39.3% | |
| Sodium | 17 mg | 0.7% | |
| Potassium | 1157 mg | 24.6% | |
| Calcium | 138 mg | 10.6% | |
| Magnesium | 338 mg | 80.5% | |
| Phosphorus | 559 mg | 44.7% | |
| Iron | 8.61 mg | 47.8% | |
| Zinc | 3.50 mg | 31.8% | |
| Copper | 0.88 mg | 97.7% | |
| Manganese | 1.59 mg | 69.1% | |
| Selenium | 8.20 μg | 14.9% | |
| Retinol | 0 μg | — | |
| Vitamin A | 3 μgRAE | 0.3% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.89 mg | 73.9% | |
| Riboflavin | 0.23 mg | 18.1% | |
| Niacin | 2.16 mg | 13.5% | |
| Vitamin B6 | 0.37 mg | 21.8% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 658 μg | 164.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Yardlong beans, mature seeds, raw have?
Yardlong beans, mature seeds, raw has 347 kcal (calories) per 100g.
How much protein, fat, and carbs are in Yardlong beans, mature seeds, raw?
Per 100g, Yardlong beans, mature seeds, raw provides 24.3g protein, 1.3g fat, 61.9g carbohydrates.
Is Yardlong beans, mature seeds, raw a good source of protein?
Yes — Yardlong beans, mature seeds, raw provides 24.3g of protein per 100g, which makes it a practical protein source.
What nutrients is Yardlong beans, mature seeds, raw high in?
Per 100g, Yardlong beans, mature seeds, raw is a notable source of Folate (about 165% of the Daily Value), Copper (about 98% of the Daily Value), Magnesium (about 81% of the Daily Value).
What is the source of this nutrition data for Yardlong beans, mature seeds, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)