Sword beans are large flat bean pods used in South Asian cooking, providing fibre, plant protein, iron, and B vitamins. Mature seeds need thorough cooking to neutralise natural toxins, so the young pods are most common in everyday meals.
Use young pods cooked briefly; mature seeds must be soaked and boiled fully to be safe.
Where Beans, sword, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,800 mg | 90% | |
| Calcium | 60.0 mg | 8% | |
| Phosphorus | 40.0 mg | 6% | |
| Vitamin C | 12.0 mg | 15% | |
| Vitamin A (RE) | 4.00 µg | 1% | |
| Iron | 2.00 mg | 14% | |
| Niacin equivalents (NE) | 1.10 mg | 7% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Riboflavin (B2) | 0.080 mg | 6% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 24.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →