Gigantes beans

Legume

Item Rating: 88/100

1 serving (200 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	11.8 g	42%
	Sugars	5.9 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		3.5 mg	19%
Potassium		941.2 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

Source of Calories

Fat: 106 cal (29.1%)

Protein: 70 cal (19.3%)

Carbs: 188 cal (51.6%)

About Gigantes beans

Gigantes Beans, also known as giant beans or elephant beans, are large white beans traditionally used in Greek cuisine. Originating from the Mediterranean region, they are often prepared in a tomato-based sauce, creating a staple dish called 'Gigantes Plaki.' Gigantes Beans are highly nutritious, providing an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. They are also rich in micronutrients such as folate, magnesium, iron, and potassium, making them a valuable addition to a balanced diet. Low in fat and free of cholesterol, they can be a great food choice for those focusing on heart health and weight management.

Health Benefits

• High in dietary fiber (7-8g per 100g cooked), supporting digestive health and promoting regular bowel movements.
• A good source of plant-based protein (6-7g per 100g cooked), beneficial for muscle repair and maintenance, especially in vegetarian or vegan diets.
• Rich in folate (approximately 50% of the daily recommended intake per cup cooked), which is vital for red blood cell production and preventing neural tube defects during pregnancy.
• Contains magnesium (about 50mg per 100g cooked), essential for nerve function, muscle health, and maintaining steady blood pressure.
• Provides iron (2-3 mg per 100g cooked), which supports oxygen transport in the blood and helps prevent anemia.

Dietary Considerations

Allergens: Contains Possible cross-contamination with gluten or other allergens in processing facilities.

Suitable for: Vegetarian, vegan, mediterranean diet, gluten-free (if certified)

Not suitable for: Low-fodmap diet (due to high oligosaccharides, which can cause digestive discomfort in sensitive individuals)

Selection and Storage

Gigantes Beans should be stored in a cool, dry place if dried or in the refrigerator for up to three days once cooked. Soaking dried beans overnight and boiling them before preparation can ensure even cooking and better digestibility.

Common Questions About Gigantes beans Nutrition

Are Gigantes Beans high in protein?

Yes, Gigantes Beans are a good source of protein, containing approximately 9-10 grams of protein per cooked cup (about 180 g). They are ideal for plant-based diets due to their high protein content combined with dietary fiber and essential nutrients.

Can I eat Gigantes Beans on a keto diet?

Gigantes Beans are not suitable for a strict keto diet because they are relatively high in carbohydrates, with roughly 30-35 g of carbohydrates per cooked cup. They may fit into a more flexible low-carb eating plan if consumed in moderation.

What are the health benefits of Gigantes Beans?

Gigantes Beans are rich in dietary fiber (about 8-9 g per cup), supporting digestive health and helping regulate blood sugar levels. They are also high in folate, magnesium, iron, and antioxidants, which can promote heart health and reduce inflammation. However, they can cause bloating or gas in some individuals due to their fiber content.

What is the recommended portion size for Gigantes Beans?

The recommended portion size for Gigantes Beans is 1 cup of cooked beans (approximately 180 g). This amount provides a balanced intake of protein, fiber, and essential micronutrients without exceeding calorie limits, as 1 cup contains around 200-250 calories.

How do Gigantes Beans compare to other legumes like chickpeas?

Gigantes Beans have a similar protein content to chickpeas but are slightly lower in calories and fat. For example, 1 cup of cooked chickpeas contains about 270 calories and 4 g of fat, compared to 200-250 calories and less than 1 g of fat in Gigantes Beans. Gigantes Beans also tend to have creamier textures, making them ideal for Greek-style dishes or casseroles.

Data Sources & Scientific References