Also called: yardlong beans, asparagus beans, Chinese long beans, steamed long beans, thua fak yao nueng, ถั่วฝักยาวนึ่ง, đậu đũa luộc, kacang panjang kukus, zheng chang dou, 蒸长豆, steamed sitaw, mushi sasage, 蒸しササゲ, jjin gwang-taeng-i, 찐 광택이, steamed barbati, स्टीम्ड बरबटी, steamed lobia, اسٹیمڈ لوبیا, steamed borboti, স্টিমড বরবটি, steamed karamani, ஸ்டீம்டு காராமணி, steamed alasandalu, స్టీమ్డ్ అలసందలు, steamed rawan, ਸਟੀਮਡ ਰਵਾਂ, steamed chola, સ્ટીમડ ચોળા, steamed chavali, स्टीम्ड चवळी, steamed alasande, ಸ್ಟೀಮ್ಡ್ ಅಲಸಂದೆ, steamed payar, സ്റ്റീംഡ് പയർ, athemisto katsarofasolo, ατμιστό κατσαροφάσουλο, fasiolia taweela mubakhara, فاصولياء طويلة مبخرة, loobia sabz bokhar-paz, لوبیا سبز بخارپز, pareniy dlinniy fasol, пареная длинная фасоль, parena dovha kvasolya, парена довга квасоля, baweha yebere arenguade fole, በእንፋሎት የበሰለ አረንጓዴ ቦሎቄ, tua fak yao nung, zhengguo dou, 蒸豆角, 蒸しささげ, sajikong-jjim, 사지콩찜, bhapi hui barbati, भाप में पकी बरबटी, bhapi hui lobiya, بھاپ میں پکی لوبیا, bhapa borboti, ভাপা বরবটি, aaviyil veantha payar, ஆவியில் வெந்த பயறு, aviri meeda udikinchina alasanda kaya, ఆవిరి మీద ఉడికించిన అలసంద కాయ, bhaap vich pakki chavali, ਭਾਫ਼ ਵਿੱਚ ਪੱਕੀ ਚੌਲੀ, bafela chola, બાફેલી ચોળા, vafvleli chavli, वाफवलेली चवळी, havina melina besida alasande, ಹಬೆಯ ಮೇಲಿನ ಬೆಸಿದ ಅಲಸಂದೆ, ആവിയിൽ വേവിച്ച പയർ, atmosfairo fasolakia, φασολάκια στον ατμό, lubia 3ala al-bukhar, لوبيا على البخار, lubia sabz bokharpaz, buhar ater, ቡሃር አተር, varenaya na paru struchkovaya fasol, вареная на пару стручковая фасоль, varena na paru struchkova kvasolya, варена на пару стручкова квасоля
One serving (170 g) is high in vitamin C and folate.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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