Is Long Bean Good for Health? A Deep Dive into Its Nutritional Benefits

December 7, 2025 •

3 min read

According to the USDA Nutrient database, a 100-gram serving of raw yardlong beans provides 47 calories, 3 grams of protein, and significant amounts of essential vitamins and minerals. As a nutritious and low-calorie legume, long bean is good for health due to its diverse nutritional profile and associated benefits.

Quick Summary

Long beans are a nutrient-dense vegetable, offering protein, fiber, and potent antioxidants like vitamin C. Their high folate content supports cellular health, while minerals such as magnesium and potassium contribute to cardiovascular wellness. This legume also provides anti-inflammatory and potential cancer-fighting properties.

Key Points

Nutrient-Dense: Long beans are packed with essential vitamins like C, A, and folate, and minerals such as potassium, magnesium, and iron.
Digestive Health: High in dietary fiber, long beans aid in digestion and help promote regular bowel movements.
Rich in Antioxidants: They contain flavonoids and other antioxidants that protect the body's cells from damage by free radicals.
Cardiovascular Support: The magnesium, potassium, and fiber in long beans help manage blood pressure and cholesterol for better heart health.
Blood Sugar Management: Their low glycemic index means they don't cause a rapid spike in blood sugar, making them beneficial for managing glucose levels.
Culinary Versatility: With their firm texture, long beans are well-suited for stir-frying and retain their integrity in slow-cooked dishes.

Nutritional Profile of Long Beans

Long beans, also known as yardlong beans or asparagus beans, are a versatile vegetable widely used in Asian cuisine and appreciated for their nutritional value. They are botanically more closely related to cowpeas than to green beans, but offer a similar nutritional punch. Raw yardlong beans are a low-calorie food, rich in essential nutrients, making them a healthy addition to any diet.

Essential Vitamins and Minerals

Long beans are a treasure trove of vitamins and minerals. Per 100 grams, they are a very good source of vitamin C, an antioxidant crucial for immune function, and folate, which is vital for cell growth and DNA synthesis. Other key nutrients include:

Vitamin A: Important for vision and maintaining healthy skin.
Thiamin (B1) and Riboflavin (B2): These B vitamins play a role in energy metabolism.
Magnesium: Supports muscle function and nerve health.
Manganese: A mineral that assists in bone health and metabolism.
Iron: Essential for oxygen transport in the blood.
Potassium: Important for regulating blood pressure and fluid balance.

Fiber for Digestive Health

Like other legumes, long beans are high in dietary fiber, which is beneficial for digestion. The fiber content helps prevent constipation by promoting regular bowel movements. It also feeds the 'good' bacteria in your gut, supporting overall gut health. Some studies suggest that the dietary fiber in beans may help lower cholesterol levels.

Antioxidant and Anti-inflammatory Properties

Long beans contain powerful antioxidants and phenolic compounds, including flavonoids and vitamin C, that help protect the body from oxidative stress caused by free radicals. Chronic inflammation is a risk factor for many diseases, and the anti-inflammatory properties in long beans can help combat this.

Potential Health Benefits

Heart Health: The combination of fiber, potassium, and magnesium in long beans can contribute to better cardiovascular health by helping to manage blood pressure and cholesterol levels.
Blood Sugar Regulation: With a relatively low glycemic index, long beans are digested slowly, which helps to prevent rapid spikes in blood sugar levels. This makes them a suitable dietary choice for individuals managing diabetes.
Potential Cancer-Fighting Properties: Some research suggests that the high levels of antioxidants found in long beans and other legumes may help protect cells from damage and reduce the risk of certain cancers.

Comparison: Long Beans vs. Green Beans

Though often used interchangeably in cooking, long beans and green beans have notable differences in their nutritional content and texture. Knowing these differences can help you make the best choice for your culinary needs.


Feature	Long Beans (Yardlong)	Green Beans	References
Appearance	Long, slender, often twisted pods (1-3 ft).	Shorter, straighter pods (4-6 inches).
Texture	Firmer and more chewy, even after cooking.	Crisper and more tender.
Best Cooking Method	Best when stir-fried or sautéed to intensify flavor and maintain texture.	Can be steamed, boiled, or sautéed.
Protein	Higher per 100g serving.	Lower per 100g serving.
Vitamins	More Vitamin C and Folate.	More Vitamin A, K, B5, and B6.
Minerals	Higher in Magnesium, Potassium, Phosphorus.	Higher in Manganese and Choline.
Dietary Fiber	Lower in fiber per 100g.	Higher in fiber per 100g.

Incorporating Long Beans into Your Diet

There are numerous ways to enjoy the health benefits of long beans. They are highly popular in Asian cuisine and can be cooked similarly to green beans, with some variations based on their firmer texture.

Stir-fries: Sauté long beans with garlic and your favorite protein for a quick, nutritious meal. Their firmer texture holds up well to high-heat cooking.
Curries: Add chopped long beans to curries and stews. They absorb flavors well and retain their texture in slow-cooked dishes.
Salads: For a crunchy addition to salads, slice blanched and cooled long beans thinly.
Side Dishes: Roast them with olive oil and seasoning for a simple, healthy side dish.
Pickling: Fermented or pickled long beans are a traditional dish in some cultures, offering a unique flavor profile.

Conclusion

In conclusion, incorporating long beans into your diet is an excellent way to boost your nutritional intake. As a low-calorie and nutrient-rich vegetable, it provides essential vitamins like C, A, and folate, as well as crucial minerals such as magnesium and potassium. With its high fiber content and antioxidant properties, this versatile legume can support digestive health, combat inflammation, and contribute to overall cardiovascular wellness. Whether stir-fried, curried, or added to a salad, the long bean offers a delicious and healthy way to enhance your meals.

For more detailed nutritional information on many food items, including long beans, refer to reputable food and nutrition databases.

Frequently Asked Questions

Long beans are botanically different from green beans, being more closely related to cowpeas. Long beans are also much longer, firmer, and chewier when cooked, and they contain different levels of specific nutrients compared to green beans.

Yes, long beans are good for weight management due to being low in calories and fat while providing fiber and protein that help you feel full and satisfied.

Long beans are best cooked with oil through methods like stir-frying or sautéing, which helps to intensify their flavor and maintain their firmer texture. Unlike green beans, they can become waterlogged and bland if simply boiled or steamed.

Long beans are an excellent source of vitamin C, folate, and vitamin A. They also contain smaller amounts of B vitamins like thiamin (B1), riboflavin (B2), and niacin (B3).

Yes, the high dietary fiber content in long beans aids digestion by adding bulk to stool and promoting regular bowel movements, which can prevent constipation.

The fiber, potassium, and magnesium in long beans can contribute to better heart health. Fiber helps lower cholesterol, while potassium helps regulate blood pressure.

Yes, long beans contain significant levels of antioxidants, including vitamin C and phenolic compounds like flavonoids, which help fight cellular damage caused by free radicals.