1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
192.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480.3 mg | 20% | |
| Total Carbohydrates | 28.8 g | 10% | |
| Dietary Fiber | 7.7 g | 27% | |
| Sugars | 4.8 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48.0 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 384.2 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bean curry
Bean curry is a flavorful and nutritious dish commonly found in Indian, Caribbean, and African cuisines. It is prepared by simmering beans such as kidney beans, chickpeas, or black beans in a spiced tomato-based sauce with ingredients like turmeric, cumin, and coriander. Beans are a rich source of plant-based protein and dietary fiber, while the spices used in the curry offer antioxidant properties. A single serving of bean curry can provide essential nutrients, including potassium, folate, magnesium, and iron, making it an excellent choice for a balanced meal. It is low in saturated fat and contains complex carbohydrates, making it filling and energy-sustaining.
Health Benefits
- High in fiber, which supports digestive health and helps regulate blood sugar levels.
- Rich in plant-based protein, making it a valuable source of protein for vegetarian and vegan diets.
- Contains magnesium, which plays a role in muscle and nerve function, as well as maintaining a healthy heart.
- Provides folate (vitamin B9), essential for cell division and promoting healthy red blood cell production.
- Low in saturated fats, contributing to cardiovascular health by aiding in maintaining healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store leftover bean curry in an airtight container in the refrigerator for up to 3-4 days. Freeze for longer-term storage for up to 3 months, ensuring it is placed in a freezer-safe container.
Common Questions About Bean curry Nutrition
Is bean curry a good source of protein?
Yes, bean curry is a good source of plant-based protein depending on the type of beans used. For example, black beans or kidney beans provide approximately 7-9 grams of protein per 1/2 cup serving. It's a great protein option for vegetarians and vegans when paired with complementary grains like rice.
Can I eat bean curry on a keto diet?
Traditional bean curry is not ideal for a keto diet because beans are relatively high in carbohydrates. For instance, black beans contain about 20 grams of carbs per 1/2 cup serving. However, you can make a low-carb version by substituting beans with lower-carb vegetables like cauliflower or zucchini.
What are the health benefits of eating bean curry?
Bean curry offers several health benefits, including being high in fiber, which aids digestion, and a rich source of essential nutrients like folate, iron, and magnesium. Additionally, its plant-based protein helps with muscle repair and maintenance, and the spices used (like turmeric and cumin) often have anti-inflammatory properties.
What is a healthy portion size for bean curry?
A healthy portion size for bean curry is about 1 cup (approximately 200-250 grams), which generally provides around 250-300 calories depending on the recipe. Pair it with a side of vegetables or salad to create a balanced meal, especially if serving it with rice or bread.
How does bean curry compare to lentil curry in terms of nutrition?
Bean curry and lentil curry are both nutritious, but lentils typically cook faster and contain more protein per serving, with up to 9 grams of protein in 1/2 cup cooked lentils versus 7-9 grams in most beans. Beans, however, are often higher in iron and magnesium. Both are excellent sources of fiber and can be used interchangeably based on taste and preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
