scored 81/100
Yardlong bean (asparagus bean) is a legume vegetable rich in potassium, folate, and vitamin C with minimal calories, making it an excellent low-energy-dense addition to longevity-focused diets.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Yardlong beans, native to Southeast Asia and Africa, are immature legume pods typically 12-16 inches long and prized in Asian cuisines. Despite their legume classification, they're nutritionally distinct from mature beans—containing significantly lower carbohydrates and calories while maintaining comparable protein density (2.8g/100g). Their micronutrient profile emphasizes potassium (240mg/100g) for cardiovascular regulation, folate (62mcg/100g) for homocysteine metabolism and DNA synthesis, and vitamin C (18.8mg/100g) for antioxidant defense. The low sodium content (4mg/100g) and absence of anti-nutritional factors found in mature legumes make them easily digestible. Yardlong beans support cardiovascular health through potassium's blood pressure regulation and contain compounds with potential anti-inflammatory properties. Their favorable macronutrient ratio—high protein-to-calorie ratio with minimal fat—suits caloric restriction and weight management strategies associated with longevity. The high water content (approximately 89%) provides satiety with minimal caloric burden. Traditional use in longevity-focused Asian dietary patterns suggests cultural recognition of their health value.
High potassium content (240mg/100g) supports sodium-potassium balance, improving vascular function and reducing hypertension risk
Folate (62mcg/100g) acts as a methyl donor in one-carbon metabolism, reducing cardiovascular disease risk and supporting cellular division
Vitamin C and phenolic compounds scavenge free radicals, supporting cellular integrity and reducing inflammation markers
Low glycemic index with balanced carbohydrate-to-protein ratio minimizes blood glucose spikes and supports insulin sensitivity
Phosphorus and magnesium (44mg/100g) collaborate in bone mineralization and metabolic enzyme function
Consuming yardlong beans at lunch or dinner supports sustained satiety and stable blood glucose throughout afternoon hours without interfering with evening sleep quality. The high potassium-to-sodium ratio makes them particularly valuable during heat exposure or post-exercise recovery windows.
Breaks a fast
While not compatible with strict fasting protocols due to carbohydrate content, yardlong beans can be consumed during intermittent eating windows without triggering significant metabolic disruption due to their low caloric density and minimal impact on insulin response.
Per 100 g of the default form. Bars show how much higher or lower yardlong bean is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Yardlong Bean is classified as a vegetable. Yardlong bean (asparagus bean) is a legume vegetable rich in potassium, folate, and vitamin C with minimal calories, making it an excellent low-energy-dense addition to longevity-focused diets.
Yardlong Bean scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Folate, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, yardlong bean is highest in Vitamin C (~18% DV), Folate (~13% DV).
Sometimes — it depends on your daily carb budget. A 85 g serving has about 7.1 g of net carbs (7.1 g total minus 0 g fiber).
Best in the midday. Consuming yardlong beans at lunch or dinner supports sustained satiety and stable blood glucose throughout afternoon hours without interfering with evening sleep quality. The high potassium-to-sodium ratio makes them particularly valuable during heat exposure or post-exercise recovery windows.
A typical serving is around 85 g (~40 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating yardlong bean alongside several other vegetable sources.
Yardlong Bean pairs nicely with: Pair with sesame oil because fat-soluble compounds and lignans enhance antioxidant absorption while providing healthy lipids; Combine with garlic and ginger because allicin and gingerol compounds synergize anti-inflammatory effects and improve mineral bioavailability; Serve with iron-rich foods (beef, oysters, spinach) because vitamin C (18.8mg/100g) dramatically increases non-heme iron absorption; Mix with fermented foods (miso, tempeh) because probiotics and enzymatic breakdown enhance mineral bioavailability and digestive efficiency.
Encyclopedia entries that supply the same signature nutrients yardlong bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients yardlong beancontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.