1 serving (100 grams) contains 88 calories, 7.6 grams of protein, 0.4 grams of fat, and 14.7 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50 mg | 2% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 10.8 g | 38% | |
| Sugars | 3.6 g | ||
| protein | 15.2 g | 30% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 74 mg | 5% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 664 mg | 14% | |
* 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 Broad beans
Broad beans, also known as fava beans, have been cultivated for thousands of years and are native to the Mediterranean region. They are a staple in Middle Eastern, Italian, and North African cuisines, often served in soups, stews, or purees. Nutritionally, broad beans are an excellent source of plant-based protein, dietary fiber, and several essential vitamins and minerals, including folate, iron, and magnesium. They are naturally low in fat and provide complex carbohydrates, making them a hearty and nutritious addition to meals.
Health Benefits
- Broad beans are rich in folate, which supports DNA synthesis and cell division, particularly beneficial during pregnancy.
- They contain high levels of dietary fiber, aiding digestion and promoting gut health by supporting regular bowel movements.
- Their iron content assists in oxygen transport throughout the body, helping to prevent fatigue and support healthy red blood cell production.
Dietary Considerations
Selection and Storage
Store fresh broad beans in the refrigerator for up to 5 days in a breathable bag. For longer storage, blanch and freeze the beans in an airtight container.
Common Questions About Broad beans Nutrition
Are broad beans high in protein?
Yes, broad beans are a good source of plant-based protein. A one-cup serving (approx. 170g) of cooked broad beans contains roughly 13 grams of protein, making them a great choice for vegetarians and vegans seeking to increase their protein intake.
Can I eat broad beans on a keto diet?
Broad beans are not considered keto-friendly because they contain a significant amount of carbohydrates. One cup of cooked broad beans has approximately 33 grams of carbs, including 9 grams of fiber, which exceeds the carb limits typically recommended for keto diets.
What are the health benefits of broad beans?
Broad beans are rich in dietary fiber, protein, folate, and iron, which support digestion, muscle repair, and energy production. They also contain phytonutrients like lutein and polyphenols, which have antioxidant properties. However, people with G6PD deficiency should avoid broad beans as they may trigger a condition called favism.
What is the recommended serving size for broad beans?
A typical serving size of cooked broad beans is about 1/2 to 1 cup (85 to 170 grams), depending on dietary needs. This portion provides a balanced amount of protein, fiber, and essential nutrients while keeping calorie intake in check (about 180-190 calories per cup).
How do broad beans compare to other legumes?
Broad beans contain more protein and fiber than many common legumes like green peas but fewer overall calories than chickpeas or lentils. Unlike lentils, they require peeling after cooking to remove tough skins, which can make preparation more labor-intensive but result in a smoother texture.
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.
- Legumes: Health Benefits and Culinary UsesHarvard T.H. Chan School of Public HealthExplains the health benefits of legumes, including broad beans, and their role in a healthy diet.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights the role of legumes, including broad beans, in meeting dietary protein and fiber needs.
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.
