1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 2.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 55.6 g | 20% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 793.7 mg | 16% | |
* 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 medley
A bean medley is a combination of various types of beans, often including black beans, kidney beans, chickpeas, and pinto beans. Rooted in versatile cuisines such as Latin American, Middle Eastern, and Mediterranean cooking, this mix is known for its robust flavor and rich nutrient profile. Beans are a powerful source of plant-based protein and dietary fiber. They are naturally low in fat and packed with essential vitamins and minerals, including folate, iron, magnesium, and potassium. With their high protein and fiber content, bean medleys are a staple in vegetarian and vegan diets, while also being appreciated in omnivorous cuisines for their nutritional value.
Health Benefits
- Rich source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- High protein content (approximately 7-9 grams per ½ cup), essential for muscle repair and overall development.
- Contains iron (1-2 mg per ½ cup), a mineral vital for energy production and oxygen transport in the blood.
- Packed with magnesium, which promotes heart health by supporting healthy blood pressure levels.
- Provides folate, essential for cell growth and preventing neural tube defects during pregnancy.
Dietary Considerations
Selection and Storage
Store dried beans in a cool, dark place in an airtight container for up to 1 year. Cooked beans should be refrigerated and consumed within 3-5 days or frozen for up to 6 months.
Common Questions About Bean medley Nutrition
Is a bean medley high in protein?
Yes, a bean medley is a good source of plant-based protein. On average, one cup of cooked bean medley contains around 15 grams of protein, making it a great option for muscle building and repair, especially for vegetarians and vegans.
Can I eat a bean medley on a keto diet?
A bean medley is generally not suitable for a strict keto diet because it is relatively high in carbohydrates. One cup of cooked mixed beans contains approximately 40 grams of net carbs, which can exceed the daily carb limit for ketosis. However, it may fit into a more flexible low-carb diet with proper portion control.
What are the health benefits of eating a bean medley?
A bean medley offers numerous health benefits, including being high in fiber (about 15 grams per cup), which supports digestive health, and being rich in vitamins and minerals like folate, magnesium, and iron. Regular consumption may help lower cholesterol, regulate blood sugar levels, and promote heart health. However, some individuals might experience bloating or gas due to the high fiber content.
What is the recommended portion size for a bean medley?
A typical serving size for a bean medley is about half a cup of cooked beans, which contains approximately 114 calories, 0.5 grams of fat, 20 grams of carbs, and 7.5 grams of protein. For a main dish, you may have up to one cup, but larger portions should be balanced with other foods.
How does a bean medley compare to lentils in terms of nutrition?
A bean medley and lentils are both great sources of plant-based protein and fiber, but they have some nutritional differences. Lentils are slightly higher in protein at 18 grams per cup compared to the 15 grams in a bean medley. However, lentils are lower in total carbohydrates, with 32 grams per cup versus 40 grams in mixed beans, making lentils slightly better for low-carb diets. Both are nutrient-dense and versatile in meals.
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.
