Crushed red beans

Legume

Item Rating: 97/100

1 serving (100 grams) contains 127 calories, 8.7 grams of protein, 0.5 grams of fat, and 22.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		302.4
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		54.3 g	19%
	Dietary Fiber	17.6 g	62%
	Sugars	0.7 g
protein		20.7 g	41%
Vitamin D		0 mcg	0%
Calcium		66.7 mg	5%
Iron		6.9 mg	38%
Potassium		964.3 mg	20%

* 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: 10 cal (3.5%)

Protein: 82 cal (26.6%)

Carbs: 217 cal (69.9%)

About Crushed red beans

Crushed red beans, commonly used in cuisines such as Mexican, Cajun, and Asian dishes, are made by cooking and mashing red kidney beans or similar variants. Red beans are believed to have originated in Central America, though they are widely enjoyed globally for their versatile, rich flavor and creamy texture. Nutritionally, they are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making them a satiating and energy-boosting food. They are particularly rich in essential micronutrients like folate, iron, magnesium, and antioxidants like polyphenols, which support cellular health and immune function. Red beans are low in fat and cholesterol-free, earning their place as a heart-healthy food staple in vegetarian, vegan, and weight management diets.

Health Benefits

• Supports digestion and gut health due to dietary fiber content (7.4 grams per 100 grams).
• Promotes cardiovascular health, as they are naturally cholesterol-free and high in magnesium (44 mg per 100 g).
• Enhances energy production with folate (15% of daily recommended intake per 100 g), crucial for DNA synthesis and red blood cell formation.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, heart-healthy

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store cooked crushed red beans in an airtight container in the refrigerator for up to 5 days or freeze for longer storage. Ensure beans are fully cooled before storing to maintain freshness.

Common Questions About Crushed red beans Nutrition

Are crushed red beans high in protein?

Crushed red beans are a good source of plant-based protein, providing about 7-9 grams of protein per half-cup serving (cooked). This makes them an excellent choice for individuals looking to increase protein intake, particularly in vegetarian or vegan diets.

Can I eat crushed red beans on a keto or low-carb diet?

Crushed red beans are not considered keto-friendly due to their relatively high carbohydrate content. A half-cup serving of cooked crushed red beans typically contains 20-22 grams of carbohydrates, which may exceed the allowances of a strict keto diet. However, they can fit in a more moderate low-carb diet when paired with other low-carb foods.

Are there any health benefits or concerns with eating crushed red beans?

Crushed red beans are rich in fiber, which supports healthy digestion and helps regulate blood sugar levels. They are also a good source of essential nutrients like folate, iron, and magnesium. However, raw or undercooked red beans contain a toxin called phytohaemagglutinin, which can cause digestive distress, so they must be thoroughly cooked before consumption.

How much crushed red beans should I eat to meet my daily nutrition needs?

A standard serving size of crushed red beans is about 1/2 cup (cooked), which provides around 110-130 calories, depending on preparation. This serving size is a great addition to meals and offers sufficient protein, fiber, and vitamins without excessive calorie intake. Incorporating 1-2 servings per day can complement a balanced diet.

How do crushed red beans compare to whole red beans in terms of nutrition?

Nutritionally, crushed red beans are very similar to whole red beans, as they are simply processed into a different form for easier cooking or preparation. Both provide similar amounts of protein, fiber, and micronutrients. Crushed red beans are slightly more convenient for use in purees, soups, or spreads compared to whole beans, which may require more preparation time.

Data Sources & Scientific References