Green long payar, or yardlong beans, are low in calories, with approximately 47 calories per 100 grams. They are rich in dietary fiber, vitamins A and C, and contain small amounts of folate (vitamin B9), magnesium, and potassium. Yardlong beans also offer antioxidants, which support immune health and protect against cell damage. Known for their crunchy texture and mild flavor, these beans are often used in stir-fries, salads, and curries and make a nutritious addition to many dishes