Habichuela

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 31 calories, 1.8 grams of protein, 0.1 grams of fat, and 7.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		73.8
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.3 mg	0%
Total Carbohydrates		16.9 g	6%
	Dietary Fiber	6.4 g	22%
	Sugars	9.3 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		88.1 mg	6%
Iron		2.5 mg	13%
Potassium		502.4 mg	10%

* 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

🥩 High protein

Source of Calories

Fat: 1 cal (2.1%)

Protein: 17 cal (19.9%)

Carbs: 67 cal (78.1%)

About Habichuela

Habichuela, known as green beans or snap beans in English, originates from Central and South America and is a staple in many cuisines worldwide, particularly Latin American, Asian, and Mediterranean dishes. Nutritionally, habichuela is low in calories (31 kcal per 100g) and contains a modest amount of protein (1.8g), making it an excellent addition to a balanced diet. It provides carbohydrates (7.1g) and is especially rich in dietary fiber (2.7g), contributing to digestive health. Habichuela is also a good source of vitamin C (16.3mg), calcium (37mg), and iron (1.03mg), while being virtually fat-free (0.1g). Its crunchy texture and nutritional density make it a versatile ingredient suitable for both raw and cooked applications.

Health Benefits

• Supports immune health due to its high vitamin C content (16.3mg per 100g).
• Promotes bone health as it contains calcium (37mg), essential for maintaining strong bones and teeth.
• Aids digestive health with 2.7g of dietary fiber, which helps regulate bowel movements.
• Contributes to oxygen transport in the body through its iron content (1.03mg), reducing the risk of anemia.
• Helps maintain a low-calorie diet due to its minimal calorie count (31 kcal per 100g) and virtually no fat.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie, low-fat

Not suitable for: Low-fiber diets, some low-carb diets depending on restrictions

Selection and Storage

Store unwashed, fresh habichuela in a perforated bag in the refrigerator's crisper drawer for up to 7 days. Rinse under cool water before cooking or eating raw.

Common Questions About Habichuela Nutrition

Is habichuela high in protein?

Habichuela contains a moderate amount of protein, with 1.8 grams of protein per 100 grams. While it's not as protein-packed as legumes like lentils or chickpeas, it can still contribute to your daily protein intake when included in balanced meals.

Can I eat habichuela on a keto diet?

Habichuela is not ideal for a strict keto diet due to its carbohydrate content, which is 7.1 grams per 100 grams. However, its fiber content (2.7 grams per 100 grams) may help mitigate the net carbs slightly, making it more suitable for a low-carbohydrate diet rather than keto.

What are the health benefits of eating habichuela?

Habichuela is low in calories (31 per 100 grams) and sodium (6 mg), making it heart-friendly. It is rich in fiber (2.7 grams per 100 grams), which supports digestive health and helps with satiety. Additionally, its natural sugar content (3.9 grams per 100 grams) provides energy without being overwhelming.

How much habichuela should I eat per serving?

A typical serving size of habichuela is around 100-150 grams, which provides about 31-47 calories. This amount balances its nutritional benefits, like fiber and vitamins, while keeping caloric intake moderate. Larger portions may be included depending on your caloric needs and dietary goals.

How does habichuela compare to other green vegetables?

Compared to green vegetables like spinach or broccoli, habichuela is lower in protein and certain vitamins but higher in natural sugars with 3.9 grams per 100 grams. However, it does provide a good amount of fiber and is versatile in cooking, making it a popular addition to salads and stir-fries.

Data Sources & Scientific References