Yardlong beans, mature seeds, raw — Food Nutrition Browser

Composition

Energy

Protein 24.3 g · 97 kcal/100g

Fat 1.3 g · 12 kcal/100g

Carbs 61.9 g · 248 kcal/100g

Fiber 11.0 g

Water 8 g

Total energy 347 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Total fat

1.3g

Saturated

0.3g

Monounsat.

0.1g

Polyunsat.

0.6g

Omega-6

0.31g

Saturated fat is 0.9% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 3 µg

Vitamin C 1.6 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.89 mg

Riboflavin (B2) 0.24 mg

Niacin (B3) 2.2 mg

Pantothenic (B5) 1.6 mg

Vitamin B6 0.37 mg

Folate (B9) 658 µg

Vitamin B12 0.00 µg

Minerals

Calcium 138 mg

Iron 8.6 mg

Magnesium 338 mg

Phosphorus 559 mg

Potassium 1157 mg

Sodium 17 mg

Zinc 3.5 mg

Copper 0.88 mg

Manganese 1.59 mg

Selenium 8.2 µg

Notable source of Folate (B9) (329% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.