Yardlong Bean

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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.

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.