1 serving (100 grams) contains 341 calories, 26.1 grams of protein, 1.5 grams of fat, and 58.3 grams of carbohydrates.
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Nutrition Information
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.1 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 26 mg | 1% | |
| Total Carbohydrates | 116.6 g | 42% | |
| Dietary Fiber | 50 g | 178% | |
| Sugars | 11.4 g | ||
| protein | 52.2 g | 104% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 206 mg | 15% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2124 mg | 45% | |
* 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 Habas
Habas, also known as fava beans, are a type of legume cultivated for thousands of years, originating in the Mediterranean and parts of the Middle East. They are a staple in various cuisines, such as Egyptian (used in ful medames), Italian (purees and soups), and Chinese dishes. Nutritionally rich, habas are high in protein (26.12g per 100g), making them an excellent plant-based protein source. They are also loaded with dietary fiber (25g per 100g), low in fat (1.53g), and contain essential minerals like iron (6.7mg) and calcium (103mg). They’re naturally cholesterol-free and have a moderate carbohydrate content, making them a balanced addition to meal planning.
Health Benefits
- High protein content (26.12g/100g) supports muscle repair and growth, beneficial for active individuals and vegetarians.
- Rich in dietary fiber (25g/100g), which promotes digestive health and helps regulate blood sugar levels.
- Iron content (6.7mg/100g) aids in preventing anemia, especially important for those with increased iron needs such as menstruating women.
- Calcium (103mg/100g) contributes to bone health and functions in nerve signaling and muscle contractions.
- Low-fat content (1.53g/100g) supports heart health while being a nutrient-dense food.
Dietary Considerations
Selection and Storage
Store dried habas in an airtight container in a cool, dry place for up to a year. Cooked or fresh beans should be refrigerated and consumed within 3-5 days.
Common Questions About Habas Nutrition
Are habas high in protein?
Yes, habas (fava beans) are an excellent source of protein, providing 26.12 grams of protein per 100-gram serving. This makes them a great choice for those looking to increase their protein intake, especially on plant-based diets.
Can I eat habas on a keto diet?
Habas are not suitable for a strict keto diet because they contain 58.29 grams of carbohydrates per 100 grams, including 5.7 grams of sugar. While their high fiber content (25 grams) may reduce net carbs slightly, they are still too carb-heavy for ketosis.
What health benefits do habas offer?
Habas are rich in fiber, with 25 grams per 100 grams, which supports digestive health and helps stabilize blood sugar. They are also a good source of iron, potassium, and magnesium, contributing to improved energy levels, heart health, and muscle function. However, individuals with favism, a rare genetic condition, should avoid habas as they can cause severe reactions.
How much habas should I eat in one serving?
A typical serving size for habas is around 1 cup (170 grams), which provides approximately 290-350 calories and a substantial amount of fiber and protein. Keep portion sizes moderate to avoid consuming too many calories or carbohydrates, especially if you are managing weight or blood sugar levels.
How do habas compare to other legumes like lentils?
Habas have higher protein content (26.12 grams per 100 grams) compared to lentils (around 18 grams per 100 grams). They are also richer in fiber, providing 25 grams versus lentils' 7.9 grams per 100 grams. However, habas have more carbohydrates than lentils, making lentils a better option for low-carb diets.
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.
