Beans porridge

Lunch

Item Rating: 87/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 3.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	7.5 g	26%
	Sugars	1.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		56.6 mg	4%
Iron		2.4 mg	13%
Potassium		566.0 mg	12%

* 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

Source of Calories

Fat: 25 cal (12.9%)

Protein: 37 cal (19.3%)

Carbs: 132 cal (67.8%)

About Beans porridge

Beans porridge is a nourishing dish commonly found in African and Caribbean cuisines, often made with a combination of beans, spices, vegetables, and sometimes palm oil. It is known for its rich flavor and versatility and is traditionally served as a main dish or side. Nutritionally, beans porridge is a wholesome meal packed with plant-based protein, dietary fiber, complex carbohydrates, and key vitamins and minerals like folate, potassium, and iron. It typically contains low-fat content unless additional oils or animal fats are used. This dish serves as an excellent source of energy and sustenance, particularly in vegetarian and vegan diets.

Health Benefits

• Rich in dietary fiber, beans promote healthy digestion and can help lower cholesterol levels.
• Contains iron, which supports red blood cell production and helps prevent anemia.
• Beans are high in protein, aiding in muscle repair and building for plant-based diets.
• Potassium contributes to heart health by supporting healthy blood pressure levels.
• Folate in beans supports healthy brain function and is essential during pregnancy to prevent neural tube defects.

Dietary Considerations

Allergens: Contains legumes

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fodmap, soy-allergic individuals if soybeans are used

Selection and Storage

Store cooked beans porridge in an airtight container in the refrigerator for up to 3-5 days. Reheat thoroughly before consuming.

Common Questions About Beans porridge Nutrition

Is beans porridge high in protein?

Yes, beans porridge is a good source of protein, containing about 7-9 grams of protein per 1-cup serving (cooked). The exact protein content depends on the type of beans used. It is an excellent choice for plant-based diets needing high-protein meals.

Can I eat beans porridge on a keto diet?

Beans porridge is generally not suitable for a strict keto diet due to its carbohydrate content. For example, 1 cup of cooked beans contains around 40-45 grams of carbohydrates, which can quickly exceed the typically low daily carb limit for keto (about 20-50 grams).

What are the health benefits of beans porridge?

Beans porridge is rich in fiber, promoting healthy digestion, and it contains important nutrients like folate, iron, magnesium, and potassium. Additionally, its plant-based proteins and low glycemic index may support heart health and help regulate blood sugar levels.

What is the recommended portion size for beans porridge?

For most adults, a 1-cup serving of beans porridge is a balanced portion, providing about 230-260 calories depending on the recipe. Pair it with vegetables or lean protein to create a more complete meal.

How does beans porridge compare to lentil soup nutritionally?

Beans porridge and lentil soup are both excellent sources of plant-based protein and fiber, but lentils are slightly lower in calories and carbohydrates. For example, 1 cup of cooked lentils has about 230 calories and 40 grams of carbs, compared to most beans with about 260 calories and 45 grams of carbs in the same portion.

Data Sources & Scientific References