1 serving (100 grams) contains 140 calories, 9.0 grams of protein, 0.5 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 16 g | 57% | |
| Sugars | 3 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 800 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
Source of Calories
About Borlotti beans
Borlotti beans, also known as cranberry beans, are a variety of legume originating from Italy. They are commonly used in Mediterranean dishes, such as soups, stews, and pasta, owing to their creamy texture and nutty flavor. Borlotti beans are an excellent source of plant-based protein, dietary fiber, and several essential nutrients such as iron, potassium, and folate. A single cup of cooked borlotti beans contains approximately 15 grams of protein and 12 grams of dietary fiber, making them ideal for promoting satiety and digestive health. With their vibrant, speckled appearance (which fades upon cooking), borlotti beans are a staple in nutrient-dense diets around the globe.
Health Benefits
- Rich in dietary fiber (12g per cup), borlotti beans support digestive health and help prevent constipation.
- Contain potassium (600 mg per cup), which aids in regulating blood pressure and maintaining heart health.
- Provide folate (about 90mcg per cup), an essential nutrient for red blood cell formation and prenatal health.
Dietary Considerations
Selection and Storage
Store dried borlotti beans in an airtight container in a cool, dry place. Soak and cook thoroughly before consuming. Refrigerate cooked beans for up to 3-5 days or freeze for longer storage.
Common Questions About Borlotti beans Nutrition
Are borlotti beans high in protein?
Yes, borlotti beans are a good source of plant-based protein. A 1-cup (177-gram) serving of cooked borlotti beans contains approximately 15 grams of protein, making them a great option for vegetarians, vegans, or anyone looking to add more plant-based protein to their diet.
Can I eat borlotti beans on a low-carb or keto diet?
Borlotti beans are not considered low-carb or suitable for a strict keto diet due to their carbohydrate content. One cup of cooked borlotti beans contains around 41 grams of carbohydrates, including 15 grams of fiber. While they are nutritious, their carb count is too high for most ketogenic meal plans.
What are the health benefits of borlotti beans?
Borlotti beans offer various health benefits as they are rich in fiber, protein, iron, and B vitamins. They support digestive health due to their high fiber content, may help regulate blood sugar levels, and are a good source of plant-based iron, which is essential for energy production and oxygen transport in the body.
What is a recommended serving size for borlotti beans?
A recommended serving size for borlotti beans is about ½ to 1 cup of cooked beans (approximately 88-177 grams), depending on your dietary needs. This portion provides a balanced intake of protein, fiber, and calories while complementing other parts of a healthy meal.
How do borlotti beans compare to other beans like kidney or black beans?
Borlotti beans are nutritionally similar to other beans such as kidney and black beans, but they have a slightly creamier texture and a nutty flavor. Borlotti beans contain 15 grams of protein and 15 grams of fiber per cup, which is comparable to kidney or black beans. However, they are often preferred in Italian or Mediterranean recipes for their unique flavor and appearance.
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.
