Yardlong beans, mature seeds, raw

1 cup (167 g): 579 kcal, 40.6 g protein, 103.4 g carbohydrate and 2.2 g fat.

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Nutrition Facts

Serving size1 cup (167 g)

Amount per serving

Calories580

% Daily Value*

Total Fat 2g	3%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 30mg	1%
Total Carbohydrate 103g	38%
Dietary Fiber 18g	66%
Total Sugars —
Includes Added Sugars —
Protein 41g	81%
Vitamin D 0mcg	0%
Calcium 230mg	20%
Iron 14.4mg	80%
Potassium 1930mg	40%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (167 g) gives you

High in Protein (81% DV), Dietary fiber (66% DV), Iron (80% DV), Magnesium (134% DV), Phosphorus (75% DV), Potassium (41% DV), Zinc (53% DV), Copper (163% DV), Manganese (115% DV), Selenium (25% DV), Thiamin (B1) (123% DV), Riboflavin (B2) (30% DV), Niacin (B3) (23% DV), Pantothenic acid (B5) (52% DV), Vitamin B6 (36% DV), Folate (275% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 70% carbohydrate · 3% fat

Protein: 41 g 27%
Carbs: 103 g 69%
Fat: 2 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 21% of foods
Protein: more than 85% of foods
Total fat: less than 70% of foods
Carbohydrate: more than 88% of foods
Dietary fiber: more than 97% of foods
Sodium: less than 79% of foods

All nutrients (49)

Amounts for 1 cup (167 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	579 kcal	347 kcal
Protein	40.6 g	24.3 g	81%
Carbohydrate	103 g	61.9 g	38%
Dietary fiber	18.4 g	11 g	66%
Water	14.1 g	8.43 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	2.19 g	1.31 g	3%
Saturated fat	0.566 g	0.339 g	3%
Trans fat	0 g	0 g
Monounsaturated fat	0.19 g	0.114 g
Polyunsaturated fat	0.944 g	0.565 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	230 mg	138 mg	18%
Iron	14.4 mg	8.61 mg	80%
Magnesium	564 mg	338 mg	134%
Phosphorus	934 mg	559 mg	75%
Potassium	1932 mg	1157 mg	41%
Sodium	28.4 mg	17 mg	1%
Zinc	5.84 mg	3.5 mg	53%
Copper	1.47 mg	0.879 mg	163%
Manganese	2.66 mg	1.59 mg	115%
Selenium	13.7 mcg	8.2 mcg	25%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	5.01 mcg	3 mcg	1%
Vitamin C	2.67 mg	1.6 mg	3%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	1.48 mg	0.887 mg	123%
Riboflavin (B2)	0.392 mg	0.235 mg	30%
Niacin (B3)	3.6 mg	2.16 mg	23%
Pantothenic acid (B5)	2.6 mg	1.56 mg	52%
Vitamin B6	0.62 mg	0.371 mg	36%
Folate	1099 mcg	658 mcg	275%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.501 g	0.3 g
Threonine	1.55 g	0.926 g
Isoleucine	1.65 g	0.989 g
Leucine	3.11 g	1.86 g
Lysine	2.75 g	1.65 g
Methionine	0.578 g	0.346 g
Cystine	0.449 g	0.269 g
Phenylalanine	2.37 g	1.42 g
Tyrosine	1.31 g	0.786 g
Valine	1.94 g	1.16 g
Arginine	2.81 g	1.69 g
Histidine	1.26 g	0.755 g
Alanine	1.85 g	1.11 g
Aspartic acid	4.91 g	2.94 g
Glutamic acid	7.7 g	4.61 g
Glycine	1.68 g	1 g
Proline	1.83 g	1.09 g
Serine	2.03 g	1.22 g

Similar foods

Sources

USDA FoodData Central record 174281(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.