Giant beans

Legume

Item Rating: 96/100

1 serving (100 grams) contains 140 calories, 9.0 grams of protein, 0.5 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		333.3
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.9 mg	0%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	16.7 g	59%
	Sugars	2.4 g
protein		21.4 g	42%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		6.0 mg	33%
Potassium		952.4 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 (3.2%)

Protein: 85 cal (25.6%)

Carbs: 238 cal (71.2%)

About Giant beans

Giant beans, also known as butter beans or lima beans, are large, flat legumes often associated with Mediterranean and Latin American cuisines. They are typically white or cream-colored and prized for their mild, buttery flavor and smooth texture. Nutritionally, giant beans are rich in plant-based protein, dietary fiber, and complex carbohydrates, making them an excellent energy-providing food. They also contain essential micronutrients such as magnesium, potassium, folate, and iron. With low fat content and a high nutritional density, giant beans are a versatile ingredient that can be incorporated into soups, casseroles, salads, or as a main dish.

Health Benefits

• Rich in dietary fiber, giant beans support digestive health and can help lower cholesterol levels.
• High in plant-based protein, these legumes contribute to muscle maintenance and repair, especially for vegetarian or vegan diets.
• Excellent source of folate, which is essential for cell growth and function, particularly beneficial during pregnancy.
• Contains magnesium and potassium, which play a role in regulating blood pressure and maintaining heart health.
• Provides iron, helping support oxygen transport and combat anemia.

Dietary Considerations

Allergens: Contains legumes

Suitable for: Vegetarian, vegan, mediterranean diet, gluten-free

Not suitable for: Low-fodmap diet (may cause digestive discomfort), soy allergy (potential cross-contact risks)

Selection and Storage

Store dried giant beans in a cool, dry place in an airtight container. Before cooking, soak them overnight to reduce cooking time and improve digestibility.

Common Questions About Giant beans Nutrition

Are giant beans high in protein?

Yes, giant beans are a good source of plant-based protein. One cup (about 170 grams) of cooked giant beans provides approximately 15 grams of protein, making them an excellent choice for vegetarians and vegans looking to meet their protein needs.

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

Giant beans are not suitable for keto or strict low-carb diets due to their carbohydrate content. A single cup of cooked giant beans contains around 37 grams of carbohydrates, with about 9 grams coming from fiber. This makes them too high in net carbs for those adhering to a keto diet.

What are the health benefits of eating giant beans?

Giant beans are rich in dietary fiber, which supports digestive health and helps maintain healthy blood sugar levels. They are also a good source of B vitamins, including folate, as well as minerals like magnesium, iron, and potassium, which are essential for heart health and energy production. Additionally, their high antioxidant content can help reduce inflammation.

How much giant beans should I eat per serving?

A standard serving size for cooked giant beans is about one cup (170 grams). This portion provides approximately 240 calories, 15 grams of protein, 11 grams of fiber, and a variety of important vitamins and minerals. Adjust your portion size based on your dietary needs and overall calorie intake.

How do giant beans compare to other beans like chickpeas or black beans?

Giant beans are comparable to chickpeas and black beans in terms of protein and fiber content, but they stand out due to their larger size and slightly creamier texture. While they are nutritionally similar—providing around 240-270 calories, 15 grams of protein, and 11-12 grams of fiber per cup—they have a more delicate flavor and are well-suited for stews, salads, and casseroles.

Data Sources & Scientific References