Yardlong Bean
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.
Variants (3)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C16.0 mg18% DV
- Folate52.7 mcg13% DV
- Thiamin0.09 mg8% DV
- Riboflavin0.09 mg7% DV
- Vitamin B60.05 mg3% DV
- Niacin0.35 mg2% DV
- Vitamin A36.5 iu<1% DV
- Magnesium37.4 mg9% DV
- Manganese0.17 mg8% DV
- Copper0.04 mg5% DV
- Potassium204.0 mg4% DV
- Phosphorus50.1 mg4% DV
- Calcium42.5 mg3% DV
- Zinc0.31 mg3% DV
- Selenium1.3 mcg2% DV
- Iron0.40 mg2% DV
- Sodium3.4 mg<1% DV
- Polyunsaturated Fat0.14 g
- Saturated Fat0.09 g
- Monounsaturated Fat0.03 g
- Polyphenols~128 mg
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C21% DV
- Folate16% DV
- Magnesium11% DV
- Thiamin9% DV
- Manganese9% DV
Overview
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.
Health Benefits (5)
- Cardiovascular health and blood pressure regulationstrongHigh potassium content (240mg/100g) supports sodium-potassium balance, improving vascular function and reducing hypertension risk
- Homocysteine metabolism and DNA synthesisstrongFolate (62mcg/100g) acts as a methyl donor in one-carbon metabolism, reducing cardiovascular disease risk and supporting cellular division
- Antioxidant defense and oxidative stress reductionmoderateVitamin C and phenolic compounds scavenge free radicals, supporting cellular integrity and reducing inflammation markers
- Improved glycemic control and metabolic healthmoderateLow glycemic index with balanced carbohydrate-to-protein ratio minimizes blood glucose spikes and supports insulin sensitivity
- Mineral bioavailability and bone health supportmoderatePhosphorus and magnesium (44mg/100g) collaborate in bone mineralization and metabolic enzyme function
Food Pairings
- ·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
Practical Tips
- ·Select tender, bright green pods under 12 inches; mature pods develop fibrous strings. Store in refrigerator crisper drawer for up to 5 days to preserve vitamin C content
- ·Blanch for 3-4 minutes in boiling water, then shock in ice water to preserve crispness, color, and folate retention while reducing anti-nutrient compounds
- ·Remove the tough fibrous string running along the length of the pod by snapping the tip and pulling gently for improved texture and mouth-feel
- ·Consume soon after purchase as vitamin C and folate decline by 15-20% within 3 days of storage; consider freezing blanched pods for preserved nutritional value
- ·Incorporate into stir-fries with minimal cooking time (2-3 minutes maximum) to retain heat-sensitive vitamin C and maintain enzyme activity for nutrient bioavailability
Optimal Timing
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.
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about yardlong bean
What is yardlong bean?
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.
Is yardlong bean healthy?
Yardlong Bean scores 80/100 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.
Is yardlong bean high in protein?
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Is yardlong bean high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in yardlong bean?
In a 85 g serving, yardlong bean is highest in Vitamin C (~18% DV), Folate (~13% DV).
Is yardlong bean keto-friendly?
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).
When is the best time to eat yardlong bean?
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.
How much yardlong bean should I eat?
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.
What pairs well with yardlong bean?
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.
Supplements that mirror Yardlong Bean's nutrient profile
Encyclopedia entries that supply the same signature nutrients yardlong bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Yardlong Bean
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.