Bean puree

Lunch

Item Rating: 91/100

1 serving (100 grams) contains 120 calories, 7.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	14.3 g	51%
	Sugars	2.4 g
protein		16.7 g	33%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		4.8 mg	26%
Potassium		714.3 mg	15%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 43 cal (14.4%)

Protein: 66 cal (22.2%)

Carbs: 190 cal (63.4%)

About Bean puree

Bean puree is a smooth mixture made from various types of cooked beans such as chickpeas, black beans, cannellini beans, or red kidney beans. With roots in several global cuisines, bean purees are commonly found in Middle Eastern, Mediterranean, and Latin American dishes, such as hummus or refried beans. Nutritionally, they are an excellent plant-based source of protein, dietary fiber, complex carbohydrates, and an array of vitamins and minerals, including folate, iron, magnesium, and potassium. Bean puree is naturally low in fat and free of cholesterol, making it a nutrient-dense component of many balanced diets.

Health Benefits

• Rich in dietary fiber (7-9 grams per 1/2 cup, depending on the bean type), promoting digestive health and reducing the risk of constipation.
• High in plant-based protein (6-8 grams per 1/2 cup), supporting muscle growth and repair for vegetarians and vegans.
• Excellent source of folate (90-150 mcg per 1/2 cup), essential for DNA synthesis and preventing neural tube defects during pregnancy.
• Contains iron (1.5-2.5 mg per 1/2 cup), important for oxygen transport in the blood and reducing fatigue.
• Provides magnesium (40-50 mg per 1/2 cup), supporting muscle and nerve function as well as healthy blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Low-fodmap (for some bean types, e.g., black beans or kidney beans), people with legume allergies or sensitivities

Selection and Storage

Store bean puree in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage (up to 3 months). When reheating, stir well to restore its consistency.

Common Questions About Bean puree Nutrition

Is bean puree high in protein?

Bean puree is a good source of plant-based protein, providing approximately 8 grams of protein per 1/2 cup serving, depending on the type of bean used. It is especially valued in vegetarian and vegan diets as a high-protein alternative.

Can I eat bean puree on a keto diet?

Bean puree is typically not suitable for a strict keto diet because beans are relatively high in carbohydrates. A 1/2 cup serving of bean puree can contain 20-25 grams of carbs, making it incompatible with the low-carb requirements of a keto diet.

What are the health benefits of eating bean puree?

Bean puree is rich in fiber, which supports digestive health and may help lower cholesterol levels. It also provides essential nutrients such as iron, magnesium, and folate, which support energy production, bone health, and cellular processes. However, individuals with sensitive digestive systems may need to consume beans in moderation due to their potential to cause bloating.

What is the recommended serving size for bean puree?

A typical serving size of bean puree is about 1/2 cup, which provides roughly 120-150 calories. This portion size balances its nutritional benefits while keeping calorie and carbohydrate intake in check, especially in weight management-focused diets.

How does bean puree compare to hummus?

Both bean puree and hummus are healthy spreads, but there are differences in ingredients and nutrition. Bean puree, depending on the bean, generally has less fat and may contain different vitamins and minerals. Hummus, made with chickpeas and tahini, has a creamier texture and higher healthy fat content from sesame seeds, making it more calorie-dense.

Data Sources & Scientific References