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Asparagus beans Calories
High-fiber, low-calorie bean rich in vitamins C and K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Asparagus beans has 47 calories. It contains 8.4 g of carbs, 2.8 g of protein, 0.4 g of fat and 3.2 g of fiber. Its 43 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Asparagus beans Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
8.4g
· 3% DV
Protein
2.8g
· 6% DV
Fat
0.4g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 23% · Fat 8%
Asparagus beans nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.8 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 Serving of Asparagus beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 71 kcal |
| 1 piece (whole) | 12 g | 6 kcal |
| 5 piece (whole) | 60 g | 28 kcal |
| 1 serving (small) | 80 g | 38 kcal |
| 100 g | 100 g | 47 kcal |
| 1 cup (chopped) | 100 g | 47 kcal |
| 10 piece (whole) | 120 g | 56 kcal |
| 1 serving (large) | 220 g | 103 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Asparagus beans
What are asparagus beans, and are they related to asparagus?
Asparagus beans are long-podded beans, not asparagus. They are also known as yardlong beans and belong to the legume family; the name refers to their appearance and flavor, not a botanical connection.
What do asparagus beans taste like?
Asparagus beans have a mild, fresh, slightly grassy flavor, somewhat like green beans. Their pods tend to be longer and can have a firmer, more substantial texture, especially if they are mature.
How do you cook asparagus beans without making them soggy?
Cook asparagus beans briefly over fairly high heat, or steam them until just tender. Cut them into even pieces and avoid crowding a stir-fry pan; prolonged cooking makes the pods soft and dulls their color.
Do you need to remove the strings from asparagus beans?
Usually, no. Young asparagus beans are typically tender enough to eat after trimming the ends. If an older pod has a tough string along its seam, pull it off before cutting and cooking.
Can asparagus beans be eaten raw?
Yes, fresh asparagus beans can be eaten raw after washing, though the pods may be tougher and more fibrous uncooked. For a softer texture, briefly blanch or steam them before serving.
Can you use asparagus beans instead of green beans in recipes?
Yes, asparagus beans can replace green beans in many recipes because the whole pod is edible. Cut the long pods into manageable pieces, and allow for a little extra cooking if they are thick or mature.
How do you stir-fry asparagus beans?
Cut asparagus beans into short lengths and stir-fry them in a hot pan with a little oil until tender-crisp. Add garlic, ginger, or a splash of soy sauce near the end so the aromatics do not burn.
How should you store fresh asparagus beans?
Keep fresh asparagus beans dry and unwashed in a loosely closed bag or container in the refrigerator. Use them within a few days for the best texture, and wash them just before preparing.
Can you freeze asparagus beans?
Yes. Trim and cut asparagus beans, blanch them briefly, then cool them quickly and drain well before freezing in portions. Blanching helps preserve their color and texture after thawing.
How can you tell whether asparagus beans are fresh?
Choose asparagus beans with firm, evenly colored pods that feel crisp and flexible. Avoid pods that are shriveled, yellowing, bruised, or limp, as these signs point to age or poor storage.
Asparagus beans Vitamins & Minerals
Vitamins
Vitamin K
43µg · 36% DV
Vitamin C
18mg · 20% DV
Folate
62µg · 16% DV
B2
0.1mg · 8% DV
Minerals
Magnesium
44mg · 10% DV
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
59mg · 8% DV
Potassium ⭐
240mg · 7% DV
Sodium
4mg · 0% DV
Asparagus beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus beans
To burn the 47 calories in 100 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 Asparagus beans?
Asparagus beans are long, slender pods from the cowpea family; despite the name, they are not asparagus. Also known as yardlong beans, they are widely used in South and Southeast Asian cooking. The pods are usually trimmed, cut into shorter lengths and cooked rather than eaten raw. Try them stir-fried with garlic, or simmered with tomatoes and spices, as a side dish with rice. They have a light, fibrous character and provide vitamins C and K while remaining low in calories. Cook them briefly for a firmer bite, or add them to a mixed vegetable curry.
How Nutritious Is Asparagus 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 Asparagus beans Processed?
NOVA 1
Unprocessed
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 Asparagus beans Contain Allergens?
No known major allergens
Which Diets Is Asparagus 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
Asparagus beans Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.