Ground beans

Legume

Item Rating: 92/100

1 serving (100 grams) contains 347 calories, 21.6 grams of protein, 1.2 grams of fat, and 63.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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		28.6 mg	1%
Total Carbohydrates		150 g	54%
	Dietary Fiber	36.2 g	129%
	Sugars	5 g
protein		51.4 g	102%
Vitamin D		0 mcg	0%
Calcium		197.6 mg	15%
Iron		12.1 mg	67%
Potassium		3531.0 mg	75%

* 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

🥩 High protein

Source of Calories

Fat: 26 cal (3.1%)

Protein: 205 cal (24.7%)

Carbs: 600 cal (72.1%)

About Ground beans

Ground beans, commonly referring to legumes like soybean or mung bean processed into a powdery form, are versatile ingredients rooted in various cuisines, including Asian, African, and Latin American traditions. They are often used to make soups, stews, or baked goods and are lauded for their dense nutritional profile. Ground beans are rich in protein, dietary fiber, vitamins such as folate (B9), and minerals like magnesium, iron, and potassium. They offer plant-based nutrients and are commonly used in vegetarian and vegan diets as a substitute for animal protein. Their moderate calorie content and low fat composition make them ideal for healthy meal planning.

Health Benefits

• Rich in plant-based protein, aiding muscle repair and growth (approximately 15-20g protein per 100g of ground beans).
• High in dietary fiber, which supports digestive health and promotes satiety (6-7g fiber per 100g).
• Good source of folate (B9), contributing to cell formation and reducing the risk of neural tube defects in pregnancy (over 200mcg per 100g).

Dietary Considerations

Allergens: Contains soy (if made from soybeans), legume allergy

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Paleo, keto (depending on carbohydrate content)

Selection and Storage

Store in an airtight container in a cool, dry place for up to six months to preserve freshness and nutrients.

Common Questions About Ground beans Nutrition

Are ground beans high in protein?

Ground beans, typically made from legumes like black beans or pinto beans, are a good source of plant-based protein. On average, a 1-cup serving provides about 15 grams of protein, making them an excellent choice for vegetarians, vegans, and those looking to boost their protein intake.

Can I eat ground beans on a keto diet?

Ground beans are generally not suitable for a keto diet due to their higher carbohydrate content. A 1-cup serving contains approximately 40-50 grams of carbohydrates, which is too high for keto dieters aiming for very low daily carb intake.

Are there health benefits or concerns associated with eating ground beans?

Ground beans are rich in fiber, which supports digestion and heart health, and provide essential nutrients like folate, iron, and magnesium. However, people with legume allergies should avoid them, and some individuals may experience bloating due to their natural content of oligosaccharides.

What is the recommended serving size for ground beans?

A typical serving size for ground beans is about half a cup, which provides roughly 20 grams of carbohydrates, 7 grams of protein, and 1 gram of fat. This portion is sufficient to benefit from their nutrients without overeating.

How do ground beans compare to other plant-based proteins like lentils or chickpeas?

Ground beans are similar to lentils and chickpeas in terms of protein content, averaging 14-16 grams per cup, but they generally contain higher amounts of carbohydrates. Lentils and chickpeas typically offer more iron and folate, while ground beans excel in dietary fiber.

Data Sources & Scientific References