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Asian-style yardlong beans Calories
Source of fiber and vitamin K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Asian-style yardlong beans (130 g) has 99 calories. That works out to 76 calories per 100 g. It contains 11.3 g of carbs, 3.1 g of protein, 4.8 g of fat and 4.2 g of fiber. Its 42.9 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Asian-style yardlong beans Nutrition Facts
Selected: 1 cup (chopped) · 130 g
99
KCAL / 130G
Carbs
11.3g
· 4% DV
Protein
3.1g
· 6% DV
Fat
4.8g
· 6% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 12% · Fat 43%
Asian-style yardlong beans nutrition facts table · 1 cup (chopped) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 338 mg | 15% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 4.2 g | 15% |
| Protein | 3.1 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Asian-style yardlong beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 130 g | 99 kcal |
| 1 piece (whole) | 12 g | 9 kcal |
| ½ cup (chopped) | 65 g | 49 kcal |
| 100 g | 100 g | 76 kcal |
| 1 serving (small) | 100 g | 76 kcal |
| 1 cup (large) | 170 g | 129 kcal |
| 1 serving (medium) | 180 g | 137 kcal |
| 1 serving (large) | 250 g | 190 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Asian-style yardlong beans
How do you cook Asian-style yardlong beans?
Wash Asian-style yardlong beans, trim the ends, and cut them into manageable lengths. Stir-fry them with a little oil and aromatics until tender-crisp; prolonged cooking can make the pods soft and limp.
Are Asian-style yardlong beans the same as green beans?
No. Asian-style yardlong beans are a long-podded type of cowpea, while common green beans come from a different bean species. Yardlong beans are usually much longer and have a firmer texture when cooked briefly.
How do you prepare Asian-style yardlong beans before cooking?
Rinse Asian-style yardlong beans under cool running water, trim both ends, and cut the pods to the length your recipe needs. There is usually no need to peel or string young, tender pods.
What do Asian-style yardlong beans taste like?
Asian-style yardlong beans taste mildly grassy and bean-like, with a firmer, less juicy bite than many common green beans. Their flavor stays fairly subtle, so they pair well with garlic, ginger, chili, and savory sauces.
How do you stir-fry Asian-style yardlong beans without making them soggy?
Cook Asian-style yardlong beans in a hot pan in a single layer, and avoid crowding them. Stir-fry until just tender-crisp, adding only a small amount of sauce near the end so the beans sear instead of steam.
How can you tell if Asian-style yardlong beans are fresh?
Fresh Asian-style yardlong beans look brightly colored, feel firm, and snap rather than bend limply. Avoid pods that are wrinkled, soft, or spotted. Thicker, overmature pods may have a tougher, more fibrous texture.
How long do Asian-style yardlong beans last in the fridge?
Asian-style yardlong beans keep for several days in the refrigerator when unwashed and stored in a bag or container that limits moisture loss. Wash them just before cooking, and discard any that turn slimy or develop an off smell.
Can you freeze Asian-style yardlong beans?
Yes. Wash and cut Asian-style yardlong beans, briefly blanch them, then cool and drain them well before freezing in an airtight container. They may be softer after thawing, so they work especially well in cooked dishes.
Can you eat Asian-style yardlong beans raw?
Yes, a small amount of well-washed Asian-style yardlong beans can be eaten raw, but the pods may be tough and fibrous. Brief cooking softens them and is usually the more pleasant way to serve them.
What sauces go well with Asian-style yardlong beans?
Soy sauce, garlic, ginger, and sesame oil are classic partners for Asian-style yardlong beans. Add the sauce near the end of cooking to coat the pods without making the pan watery or softening their crisp texture.
Asian-style yardlong beans Vitamins & Minerals
Vitamins
Vitamin K
42.9µg · 36% DV
Vitamin C
22.1mg · 25% DV
Folate
52µg · 13% DV
B2
0.13mg · 10% DV
Minerals
Manganese
0.39mg · 17% DV
Sodium
338mg · 15% DV
Copper
0.12mg · 13% DV
Magnesium
48mg · 11% DV
Potassium ⭐
319mg · 9% DV
Asian-style yardlong beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asian-style yardlong beans
To burn the 99 calories in 1 cup (chopped) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Asian-style yardlong beans?
Asian-style yardlong beans are the long, slender pods of a cowpea, prepared in the quick-cooking style common across parts of Asia. Cut into short lengths, they are often stir-fried until tender but still crisp, with aromatics such as garlic or ginger. Their mild, grassy flavour makes them an easy side for rice, noodles or a main dish, and they can also be added to a mixed vegetable stir-fry.
They suit everyday meals when you want a vegetable with some substance: yardlong beans provide fibre, with 3.2 g per 100 g. For a lighter serving, use a modest amount of oil and pair them with steamed rice or other vegetables; for a heartier meal, serve alongside tofu, eggs or fish.
How Nutritious Is Asian-style yardlong beans?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Asian-style yardlong beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Asian-style yardlong beans Contain Allergens?
Contains these allergens:
Which Diets Is Asian-style yardlong beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Asian-style yardlong beans Fat Profile
SATURATED
0.65g
MONOUNSATURATED
2.02g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.