Bean mix

Legume

Item Rating: 97/100

1 serving (100 grams) contains 124 calories, 8.3 grams of protein, 0.5 grams of fat, and 22.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		295.2
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		54.3 g	19%
	Dietary Fiber	17.6 g	62%
	Sugars	1.4 g
protein		19.8 g	39%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		5 mg	27%
Potassium		845.2 mg	17%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 10 cal (3.5%)

Protein: 79 cal (25.8%)

Carbs: 217 cal (70.7%)

About Bean mix

Bean mix typically refers to a combination of various beans like kidney, black, pinto, navy, and chickpeas. Beans have been a staple in cuisines worldwide, especially in Latin American, Mediterranean, and Middle Eastern cooking. Known for their affordable nutrition, they are rich in protein, dietary fiber, complex carbohydrates, and essential minerals like iron, magnesium, and potassium. Bean mixes are versatile and can be incorporated into soups, salads, stews, or enjoyed as a standalone dish. They are also naturally low in fat and cholesterol, making them an excellent food for heart health and weight management. The diversity in bean types provides a comprehensive range of nutrients beneficial for overall health.

Health Benefits

• Rich in dietary fiber (15–25g per cup), beans can aid digestion and support gut health.
• High levels of folate (approximately 130 mcg per cup) promote healthy cell development, particularly during pregnancy.
• Excellent plant-based protein source, providing around 15g per cup for muscle repair and growth.
• Contains magnesium (up to 80 mg per cup), which supports healthy blood pressure and cardiovascular function.
• Packed with antioxidants, particularly polyphenols, which combat oxidative stress and inflammation.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-carb, paleo

Selection and Storage

Store dried beans in an airtight container in a cool, dry place. Cooked beans should be refrigerated in an airtight container and consumed within 3–5 days.

Common Questions About Bean mix Nutrition

Is bean mix high in protein?

Yes, bean mix is generally high in protein, providing approximately 10-15 grams of protein per cup (cooked), depending on the types of beans included. It is a particularly good source of plant-based protein, making it a great choice for vegetarians and vegans.

Can I eat bean mix on a keto diet?

Bean mix is generally not suitable for a strict keto diet because most beans are high in carbohydrates. A cup of cooked bean mix typically contains 30-40 grams of carbs, making it better suited for moderate or high-carb diets rather than keto.

What are the health benefits of eating bean mix?

Bean mix is rich in dietary fiber, which supports digestive health by promoting regular bowel movements and helping control blood sugar levels. It also provides important nutrients like iron, magnesium, and folate. However, some individuals may experience bloating due to the high fiber content.

What is the recommended serving size for bean mix?

A standard serving size for a cooked bean mix is about 1/2 to 1 cup. This portion provides a good balance of nutrients while keeping calories around 150-250, depending on preparation methods. For canned bean mix, rinse and drain to reduce sodium before consumption.

How does bean mix compare to lentils in nutrition?

While both bean mix and lentils are excellent plant-based protein sources, lentils typically have slightly more protein and less overall carbohydrate content, making them a better fit for lower-carb diets. Beans often have more varied micronutrients depending on the mix and offer more options for flavor combinations.

Data Sources & Scientific References