Butter Beans

Legume

A creamy, nutrient-dense bean that's perfect for hearty dishes.

💪 Rich in Protein

🌱 Plant-Based

💚 High in Fiber

What is a Butter Beans?

Butter beans, also known as lima beans, are large, flat, and pale legumes native to South and Central America. They have been cultivated for centuries and are available in various forms, including dried, canned, and fresh. There are two common types: the larger Fordhook variety and the smaller baby lima beans.

These beans have a mild, buttery flavor with a smooth and creamy texture when cooked. They are a versatile ingredient used in soups, stews, salads, and dips, and absorb flavors beautifully in savory recipes.

Butter beans are rich in nutrients, particularly fiber, plant-based protein, and iron. They also provide several minerals, such as potassium and magnesium, and are low in fat, making them an excellent choice for heart-healthy and energy-boosting meals.

Nutrition Highlights

109

Calories

per 100g

7g

Protein

per serving

6g

Fiber

per serving

2mg

Iron

11% DV

400mg

Potassium

11% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Butter Beanses

💪

Promotes Muscle and Tissue Health

Butter beans are high in plant-based protein, which supports muscle repair and overall tissue health, especially for those following plant-based diets.

• Rich in Protein
• Rich in Iron

❤️

Supports Heart Health

Their high fiber content helps manage cholesterol levels, while potassium assists in regulating blood pressure for better cardiovascular health.

• Rich in Fiber
• Rich in Potassium

🌿

Aids in Gut Health

Butter beans are packed with dietary fiber, which promotes healthy digestion, prevents constipation, and supports a balanced gut microbiome.

• Rich in Fiber

⚡

Boosts Energy Levels

Butter beans are a good source of complex carbohydrates and iron, which contribute to sustained energy and reduce feelings of fatigue.

• Rich in Iron
• Rich in Carbohydrates

Diet Compatibility

Is Butter Beans suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based

✗ Keto: Too high in carbohydrates (20g per serving)

✓ Gluten-Free: Naturally gluten-free

✗ Paleo: Legumes are excluded on Paleo diets

✗ Low-Carb: Contains 13g net carbs per serving

🍽️ How to Enjoy Butter Beanses

Breakfast

Blend into a hummus-style spread for toast or bagels

Tip: Add lemon juice and olive oil for a bright flavor

Lunch

Toss into salads or grain bowls for added texture and nutrients

Tip: Pair with fresh greens and vinaigrette

Dinner

Make a hearty butter bean stew with vegetables and herbs

Tip: Include garlic and smoked paprika for robust flavor

Snack

Roast butter beans with spices for a crunchy snack

Tip: Use seasoning like chili powder or turmeric for variety

✅ The Bottom Line

Butter beans are a wholesome, nutrient-rich legume that provides plant-based protein, fiber, and essential minerals. They help improve digestion, promote heart health, and boost muscle repair.

Enjoy butter beans as a versatile ingredient in soups, salads, dips, or even as a crunchy snack. They are ideal for vegan and gluten-free diets but less compatible with keto or Paleo plans due to their carbohydrate content.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance