1 serving (100 grams) contains 347 calories, 21.1 grams of protein, 1.2 grams of fat, and 63.7 grams of carbohydrates.
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Nutrition Information
Calories |
826.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.9 mg | 0% | |
| Total Carbohydrates | 151.7 g | 55% | |
| Dietary Fiber | 36.2 g | 129% | |
| Sugars | 5 g | ||
| protein | 50.2 g | 100% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 269.0 mg | 20% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3238.1 mg | 68% | |
* 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 Fasulye
Fasulye, commonly known as beans, are a staple legume originating from numerous global cuisines, including Turkish, Middle Eastern, and Latin American dishes. They are highly versatile and used in soups, stews, and salads, as well as served as a protein-rich side dish. Nutritionally, fasulye are dense in energy and provide an excellent source of plant-based protein (21.1 g per 100 g), complex carbohydrates (63.7 g), and dietary fiber (15.2 g). They are also a good source of iron (5.1 mg), calcium (113 mg), and some vitamin C (4.5 mg). With minimal fat content (1.2 g), fasulye serve as a nutrient-dense food for diverse dietary needs and preferences.
Health Benefits
- Rich in dietary fiber (15.2 g) to improve digestive health and support regular bowel movements.
- High in plant-based protein (21.1 g) which aids in muscle repair and supports a vegetarian or vegan diet.
- Good source of iron (5.1 mg) to support oxygen transport in the blood and prevent iron deficiency anemia.
- Provides calcium (113 mg) to help maintain healthy bones and teeth.
- Low in fat (1.2 g) and contains complex carbs (63.7 g), making fasulye a beneficial food for sustained energy levels.
Dietary Considerations
Selection and Storage
Store dried fasulye in an airtight container in a cool, dry place. Soak overnight before cooking to reduce cooking time and aid digestibility.
Common Questions About Fasulye Nutrition
Is fasulye high in protein?
Yes, fasulye (beans) are a good source of plant-based protein, containing about 21.1 grams of protein per 100 grams of raw beans. This makes them an excellent protein choice for vegetarians and vegans.
Can I eat fasulye on a keto diet?
Fasulye is not ideal for a strict keto diet due to its high carbohydrate content, with 63.7 grams of carbs per 100 grams. However, small portions may be allowed on less strict low-carb diets if the total carb intake is carefully managed.
What are the health benefits of fasulye?
Fasulye is rich in dietary fiber (15.2 grams per 100 grams), which supports digestive health and can help regulate blood sugar. It is also low in fat (1.2 grams), contains essential minerals, and is a good source of plant-based protein, making it beneficial for heart health and muscle maintenance.
How much fasulye should I eat per serving?
A typical serving size of fasulye is about 1/2 cup of cooked beans, which provides approximately 114 calories, 7.5 grams of protein, and 20 grams of carbs. This portion size fits well within daily nutritional needs for most individuals.
How does fasulye compare to lentils?
Fasulye (beans) and lentils are both excellent plant-based protein sources, but lentils typically contain slightly fewer carbs and cook faster. Fasulye has more fiber, with 15.2 grams per 100 grams compared to about 11-12 grams in lentils, making it better for digestive health.
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.
