Corn and lima beans

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 86 calories, 3.2 grams of protein, 1.2 grams of fat, and 19.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		204.8
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.7 mg	1%
Total Carbohydrates		45.3 g	16%
	Dietary Fiber	6.4 g	22%
	Sugars	14.9 g
protein		7.7 g	15%
Vitamin D		0 mcg	0%
Calcium		4.8 mg	0%
Iron		1.2 mg	6%
Potassium		642.9 mg	13%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (10.6%)

Protein: 30 cal (13.0%)

Carbs: 181 cal (76.4%)

About Corn and lima beans

Corn and lima beans, often combined in dishes like succotash, are staples in North and South American cuisine. Corn, originating from Mesoamerica, is a starchy vegetable high in carbohydrates and dietary fiber. Lima beans, native to Central and South America, are classified as legumes and provide a rich source of plant-based protein. Together, they create a nutrient-dense pairing. Corn offers vitamins like B-complex (thiamine) and minerals such as magnesium, while lima beans are packed with iron, potassium, and folate. This duo delivers a balanced combination of energy, protein, and micronutrients essential for overall health, making it a nourishing food choice.

Health Benefits

• Rich in complex carbohydrates, corn provides a steady source of energy while supplying 2.4 grams of dietary fiber per 1 medium ear of corn.
• Lima beans contain approximately 13 grams of protein per cup, supporting muscle repair and growth in plant-based diets.
• A single cup of lima beans provides 92% of the Daily Value (DV) for folate, which is critical for DNA synthesis and pregnancy health.
• Corn contains lutein and zeaxanthin, two antioxidants that help maintain healthy vision and prevent age-related macular degeneration.
• The high potassium content in lima beans (almost 955 mg per cup) aids in regulating blood pressure.

Dietary Considerations

Allergens: Contains none (generally safe unless cross-contaminated)

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store fresh corn and lima beans in the refrigerator. Corn should remain in its husk and be used within 2-3 days. Lima beans can be stored unwashed in a perforated bag for up to 5 days. Blanch and freeze for long-term storage.

Common Questions About Corn and lima beans Nutrition

Is corn and lima beans high in protein?

Corn and lima beans provide a moderate amount of protein. A cup of cooked corn offers about 5 grams of protein, while a cup of cooked lima beans contains roughly 11 grams of protein. They can contribute to your daily protein intake but are not as protein-dense as animal-based proteins or legumes like lentils.

Can I eat corn and lima beans on a keto diet?

Corn and lima beans are not ideal for a keto diet due to their higher carbohydrate content. A cup of cooked corn has about 41 grams of carbs, and a cup of cooked lima beans contains approximately 31 grams of carbs, making them unsuitable for low-carb or ketogenic restrictions.

What are the health benefits of corn and lima beans?

Corn and lima beans are nutrient-rich and provide dietary fiber, vitamins, and minerals. Corn is a good source of carotenoids like lutein and zeaxanthin, which support eye health, while lima beans provide folate, potassium, and magnesium, important for heart health and nerve function. However, their carbohydrate content should be considered for those managing blood sugar levels.

What is the recommended serving size for corn and lima beans?

A standard serving size for corn or lima beans is about 1 cup, which provides balanced nutrients including fiber, vitamins, and minerals. This portion contains roughly 177 calories for corn and about 216 calories for lima beans. Pair them with lean protein and leafy greens for a balanced meal.

How does corn and lima beans compare to other vegetables?

Compared to non-starchy vegetables like broccoli or spinach, corn and lima beans are higher in carbohydrates and calories. However, they offer more complex carbs and fiber, making them more filling. Unlike many greens, lima beans also provide notable protein content, while corn stands out for its vitamin-rich profile.

Data Sources & Scientific References