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Yardlong Bean

Legume Vegetable

Yardlong Bean

A long, slender green legume pod known for its low calorie count, moderate fiber, and versatile culinary use in stir-fries and stews.

Yardlong beans, also known as asparagus beans or snake beans, are elongated green legumes harvested for their edible pods. They are commonly used in Asian cuisines and offer a crisp texture with a mildly sweet, earthy flavor.

high-volume low-calorie legume vegetable

Typical serving · 100g

Common varieties · green pod, red pod, black seed, brown seed

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Yardlong beans are a low-energy-density food with a moderate digestion speed due to their fiber content. They provide a modest amount of plant protein and carbohydrates, with a very low fat profile. As a minimally processed whole food, they deliver high satiety relative to their caloric content and support steady glycemic control.

Varieties: green pod · red pod · black seed · brown seed

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

47kcal

Density 0.47 kcal/g

Protein

3g

Carbs

8g

Fat

0.4g

Fiber

2g

Sugar

1 g

Sodium

4 mg

Potassium

240 mg

Glycemic index

30

Glycemic load

2

Water content

88%

Standout compounds

Nutrient highlights

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis.

  • Vitamin A

    moderate

    Promotes eye health and immune resilience.

  • Fiber

    moderate

    Slows digestion, improves glycemic control, and feeds gut bacteria.

  • Folate

    moderate

    Essential for cell division and DNA synthesis.

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance.

Wellness map

Health scores & processing

Weight loss
90
Satiety
75
Blood sugar
90
Gut health
80
Heart health
85
Fitness
70
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh yardlong beans are intact whole plant foods that require no industrial processing before consumption, only standard washing and cooking.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Yardlong beans are very safe when properly cooked. Raw beans contain lectins that can cause gastrointestinal distress, but thorough heating destroys these compounds. Conventional farming may use pesticides, so washing is advised.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • phytohemagglutinin lectins

Safer choices

Organic yardlong beans to reduce pesticide exposure.

Prep tips

Wash thoroughly under running water, trim the ends, and slice before cooking. Always cook thoroughly by boiling, steaming, or stir-frying to neutralize naturally occurring lectins.

Standard agricultural pesticide monitoring applies; raw beans contain lectins that are neutralized by cooking.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    With only 47 calories per 100g and high water content, yardlong beans provide exceptional volume per calorie, making them highly effective for weight loss and high-volume eating strategies.

  2. Blood sugar

    The combination of low carbohydrates, moderate fiber, and a glycemic index of 30 results in a very low glycemic load, preventing blood sugar spikes and making them ideal for diabetic diets.

  3. Fitness & energy

    They offer light, slow-digesting carbohydrates suitable for pre-workout meals or vegetable bulk, but lack the dense calories and protein required for serious post-workout recovery.

  4. Gut health

    Dietary fiber supports healthy bowel movements and feeds beneficial gut bacteria, contributing to a balanced microbiome without causing bloating in typical serving sizes.

  5. Processing quality

    As a fresh, intact whole food, yardlong beans retain all their natural micronutrients and fiber without the addition of sodium, preservatives, or refined ingredients.

  6. Food safety

    The primary safety concern is lectin toxicity if consumed raw or undercooked. Proper cooking eliminates this risk entirely, making the cooked product very safe.

  7. Common mistakes

    Eating them raw in salads or under-cooking them in quick stir-fries, which can lead to lectin-induced food poisoning. Also, failing to trim the tough ends can result in a stringy texture.

  8. Best preparation

    Stir-frying with minimal oil, blanching, or steaming. These methods preserve nutrients while ensuring the beans are cooked thoroughly enough to destroy lectins.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie volume eating

    Add bulk to meals with minimal calories, helping you feel full without overconsuming energy.

  • Stir-fry base

    Their firm texture holds up well to high-heat cooking and absorbs savory sauces effectively.

  • Diabetic-friendly side dish

    A low-glycemic vegetable that pairs well with lean proteins for stable blood sugar management.

  • Plant-based fiber boost

    Provides moderate fiber to support digestion and gut health in vegan and vegetarian diets.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and energy density
  • Low glycemic index and load
  • Good source of dietary fiber for gut health
  • Contains no fat or cholesterol
  • Versatile for various cooking methods
  • Provides essential vitamins and minerals

Trade-offs

  • Must be cooked to neutralize toxic lectins
  • Not a complete protein source
  • Can become stringy and tough if overripe
  • Less calorie-dense, making it poor for weight gain
  • Pesticide residues possible if conventionally grown

Fit check

Who is it for?

Great match

  • high-volume eating
  • blood sugar control
  • low-carb diets
  • weight loss
  • plant-based fiber intake

Consider alternatives

  • raw food diets
  • high-protein diets
  • calorie-dense bulking
  • strict ketogenic diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Yardlong Bean

    This food

    Yardlong Bean

    VS95% alike
    Green Bean

    Compare with

    Green Bean

    Yardlong beans are slightly higher in protein and fiber, while green beans are more widely available and have a milder flavor.

    Yardlong beans offer slightly more fiber and protein than green beans, making them marginally better for blood sugar control and satiety.

    Yardlong Bean vs Green Bean
  • Yardlong Bean

    This food

    Yardlong Bean

    VS70% alike
    Edamame

    Compare with

    Edamame

    Edamame is a protein and calorie powerhouse, while yardlong beans are a low-calorie, high-volume vegetable.

    Edamame provides much more protein for muscle recovery, while yardlong beans are far lower in calories for weight loss.

    Yardlong Bean vs Edamame
  • Yardlong Bean

    This food

    Yardlong Bean

    VS75% alike
    Asparagus

    Compare with

    Asparagus

    Asparagus is richer in folate and vitamin K, while yardlong beans provide more carbohydrates and fiber per serving.

    Yardlong beans are higher in fiber and slightly lower in calories than asparagus, offering better volume for weight loss.

    Yardlong Bean vs Asparagus
  • Yardlong Bean

    This food

    Yardlong Bean

    VS80% alike
    Snow Pea

    Compare with

    Snow Pea

    Snow peas are sweeter and lower in calories, while yardlong beans are denser and higher in fiber and protein.

    Snow peas are lighter and sweeter, but yardlong beans provide more fiber and protein, making them better for sustained energy and blood sugar control.

    Yardlong Bean vs Snow Pea
  • Yardlong Bean

    This food

    Yardlong Bean

    VS65% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli is a nutrient-dense cruciferous vegetable with strong cancer-fighting compounds, while yardlong beans are a legume with more protein.

    Broccoli offers more vitamin C and antioxidants, while yardlong beans provide slightly more protein and fiber for satiety.

    Yardlong Bean vs Broccoli
  • Yardlong Bean

    This food

    Yardlong Bean

    VS70% alike
    Okra

    Compare with

    Okra

    Okra is known for its mucilage which aids digestion, while yardlong beans offer a firmer texture and more protein.

    Yardlong beans have a more appealing texture for stir-fries and slightly more protein than okra, though both are great low-calorie options.

    Yardlong Bean vs Okra
  • Yardlong Bean

    This food

    Yardlong Bean

    VS60% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is extremely low in carbs and calories, while yardlong beans provide more protein and fiber.

    Zucchini is lower in calories and carbs, but yardlong beans offer significantly more fiber and protein, making them more filling.

    Yardlong Bean vs Zucchini
  • Yardlong Bean

    This food

    Yardlong Bean

    VS55% alike
    Spinach

    Compare with

    Spinach

    Spinach is extremely rich in micronutrients like iron and vitamin K, while yardlong beans provide more macronutrients like protein and carbs.

    Spinach is lower in calories and richer in iron, but yardlong beans offer more protein and a firmer, more satisfying bite.

    Yardlong Bean vs Spinach
  • Yardlong Bean

    This food

    Yardlong Bean

    VS75% alike
    Snap Pea

    Compare with

    Snap Pea

    Snap peas are sweeter and can be eaten raw safely, while yardlong beans must be cooked and offer more fiber.

    Snap peas are a convenient raw snack, but yardlong beans provide more fiber and protein, making them better for blood sugar management.

    Yardlong Bean vs Snap Pea
  • Yardlong Bean

    This food

    Yardlong Bean

    VS50% alike
    Bell Pepper

    Compare with

    Bell Pepper

    Bell peppers are exceptionally high in vitamin C and sweetness, while yardlong beans provide more fiber and protein.

    Bell peppers are richer in vitamin C and lower in calories, but yardlong beans offer better satiety and blood sugar stability due to their fiber and protein.

    Yardlong Bean vs Bell Pepper

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are yardlong beans good for weight loss?

    Yes, yardlong beans are excellent for weight loss. They contain only 47 calories per 100g and are 88% water, providing high volume and satiety without excess calories.

  • Can diabetics eat yardlong beans?

    Yes, diabetics can safely eat yardlong beans. They have a low glycemic index of 30 and a very low glycemic load, meaning they cause minimal impact on blood sugar levels.

  • Can you eat yardlong beans raw?

    No, you should not eat yardlong beans raw. They contain phytohemagglutinin lectins that can cause nausea, vomiting, and diarrhea. Always cook them thoroughly before eating.

  • What is the difference between yardlong beans and green beans?

    Yardlong beans are longer, have a more distinct earthy flavor, and a slightly denser texture than standard green beans. Nutritionally, they are similar, but yardlong beans often have slightly more protein and fiber per serving.

  • How do you cook yardlong beans?

    The best ways to cook yardlong beans are stir-frying, blanching, or steaming. Cut them into shorter segments and cook until tender but still crisp to ensure any harmful lectins are destroyed.

  • Are yardlong beans high in protein?

    While they contain more protein than many other vegetables at 3g per 100g, they are not considered a high-protein food. They should be paired with other protein sources for a balanced meal.

  • Do yardlong beans have lectins?

    Yes, raw yardlong beans contain lectins which are toxic. However, cooking them thoroughly at high heat completely destroys the lectins, making the beans safe and healthy to eat.

  • What do yardlong beans taste like?

    Yardlong beans have a flavor similar to green beans but with a slightly sweeter, earthier, and nuttier profile. They hold up well to strong flavors like garlic, ginger, and soy sauce.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

90

Health analysis

95

Food safety

85

Comparisons