Calories in Yardlong beans, mature seeds, raw
Generic food Raw Beans and Legumes
Yardlong beans, mature seeds, raw contains 347 kcal per 100 g. A typical serving of 1 cup (167 g) provides about 579 kcal.
Roughly 69% of its calories come from carbohydrates, with 27% from protein and 3% from fat (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 165% of the Daily Value for Folate (B9), 98% of the Daily Value for copper and 80% of the Daily Value for magnesium.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 347 kcal | |
| Total fat ? | 1.3 g | 2% |
| Saturated fat ? | 0.34 g | 2% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 17 mg | 0.7% |
| Total carbohydrates C | 61.9 g | 23% |
| Dietary fiber I | 11 g | 39% |
| Total sugars | not reported | |
| Protein ? | 24.3 g | 49% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C ? | 1.6 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.89 mg | 74% |
| Riboflavin (B2) ? | 0.24 mg | 18% |
| Niacin (B3) ? | 2.2 mg | 13% |
| Pantothenic acid (B5) ? | 1.6 mg | 31% |
| Vitamin B6 ? | 0.37 mg | 22% |
| Folate (B9) C | 658 µg | 165% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 138 mg | 11% |
| Iron ? | 8.6 mg | 48% |
| Magnesium ? | 338 mg | 80% |
| Phosphorus ? | 559 mg | 45% |
| Potassium ? | 1,157 mg | 25% |
| Zinc ? | 3.5 mg | 32% |
| Copper ? | 0.88 mg | 98% |
| Manganese ? | 1.6 mg | 69% |
| Selenium C | 8.2 µg | 15% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 27%
- Carbohydrates 69%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein24.3 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber11 gin the top quarter of legumes and legume products (median 5.3 g)
- Fat1.3 gbelow the median for legumes and legume products (median 1.4 g)
- Saturated fat0.34 gabove the median for legumes and legume products (median 0.21 g)
- Sodium17 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water8.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.11 g |
|---|---|
| Polyunsaturated fat ? | 0.57 g |
Amino acids (18)
| Tryptophan ? | 0.3 g |
|---|---|
| Threonine ? | 0.93 g |
| Isoleucine ? | 0.99 g |
| Leucine ? | 1.9 g |
| Lysine ? | 1.6 g |
| Methionine ? | 0.35 g |
| Cystine ? | 0.27 g |
| Phenylalanine ? | 1.4 g |
| Tyrosine ? | 0.79 g |
| Valine ? | 1.2 g |
| Arginine ? | 1.7 g |
| Histidine ? | 0.76 g |
| Alanine ? | 1.1 g |
| Aspartic acid ? | 2.9 g |
| Glutamic acid ? | 4.6 g |
| Glycine ? | 1 g |
| Proline ? | 1.1 g |
| Serine ? | 1.2 g |
Individual fatty acids (6)
| Linoleic acid (omega-6, 18:2) ? | 0.31 g |
|---|---|
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.32 g |
| SFA 18:0 ? | 0.02 g |
| MUFA 18:1 ? | 0.11 g |
| PUFA 18:3 ? | 0.26 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 8.4 g |
|---|---|
| Ash ? | 4 g |
| Energy ? | 1,452 kJ |
| Vitamin A, IU ? | 52 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 658 µg |
Other forms of Yardlong beans
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yardlong beans, mature seeds, cooked, boiled, without salt Cooked | 118 | 8.3 g | 21.1 g | 0.45 g |
| Yardlong beans, mature seeds, cooked, boiled, with salt Cooked | 118 | 8.3 g | 21.1 g | 0.45 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils, pink or red, raw Raw | 358 | 23.9 g | 63.1 g | 2.2 g |
| Cowpeas, catjang, mature seeds, raw Raw | 343 | 23.9 g | 59.6 g | 2.1 g |
| Lentils, raw Raw | 352 | 24.6 g | 63.4 g | 1.1 g |
| Beans, pink, mature seeds, raw Raw | 343 | 21 g | 64.2 g | 1.1 g |
| Beans, adzuki, mature seeds, raw Raw | 329 | 19.9 g | 62.9 g | 0.53 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 g |
| Pigeon peas (red gram), mature seeds, raw Raw | 343 | 21.7 g | 62.8 g | 1.5 g |
| Beans, white, mature seeds, raw Raw | 333 | 23.4 g | 60.3 g | 0.85 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw yardlong beans?
100 g of raw yardlong beans has 347 kcal. 1 cup (167 g): about 579 kcal.
Is raw yardlong beans high in protein?
Raw yardlong beans contains 24.3 g of protein per 100 g (49% of the 50 g Daily Value), or 40.6 g in 1 cup (167 g). About 27% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).
How many carbs are in raw yardlong beans?
Raw yardlong beans has 61.9 g of total carbohydrates per 100 g, including 11 g of fiber.
How much fat is in raw yardlong beans?
Raw yardlong beans contains 1.3 g of fat per 100 g, of which 0.34 g is saturated (2% of the Daily Value).
What vitamins and minerals does raw yardlong beans contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (165% DV), copper (98% DV), magnesium (80% DV), Thiamin (B1) (74% DV) and manganese (69% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw yardlong beans?
100 g contains 17 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does yardlong beans have the same nutrition raw and cooked?
No. Per 100 g, yardlong beans, mature seeds, raw has 347 kcal, while yardlong beans, mature seeds, cooked, boiled, without salt has 118 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174281. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.