1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 6.3 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 552.1 mg | 11% | |
* 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 Legumes salteados
Legumes Salteados, or sautéed legumes, is a vibrant dish commonly found in Mediterranean, Latin American, and Asian cuisines. This dish typically consists of nutrient-rich legumes such as lentils, chickpeas, or black beans, cooked with aromatic vegetables, herbs, and spices. Legumes are a highly nutritious food group, offering a balance of complex carbohydrates, plant-based protein, and dietary fiber. They are also rich in essential micronutrients, including iron, magnesium, potassium, and folate. Sautéing the legumes with vegetables like bell peppers, garlic, or onions adds antioxidants like vitamin C and bioactive compounds, making this dish a wholesome and satisfying addition to any meal plan.
Health Benefits
- Rich source of plant-based protein, which supports muscle repair and maintenance, especially for vegetarian and vegan diets.
- High in dietary fiber (approx. 15-16 grams per cooked cup), aiding digestion and promoting gut health.
- Contains iron (approx. 6.6 mg per cooked cup of lentils), which supports oxygen transport in the blood and helps prevent anemia.
- Packed with magnesium (74 mg per cooked cup of beans), benefiting heart health by regulating blood pressure and muscle function.
- Abundant in folate (90% of the daily value per cooked cup of lentils), which is crucial for fetal development and cellular function.
Dietary Considerations
Selection and Storage
Store cooked legumes in an airtight container in the refrigerator for up to 3-5 days. Reheat gently to maintain texture and flavor without overcooking.
Common Questions About Legumes salteados Nutrition
Are Legumes Salteados high in protein?
Legumes Salteados are a good source of plant-based protein, providing roughly 8-10 grams of protein per cup depending on the type of legumes used (like lentils, chickpeas, or black beans). They are an excellent option for vegetarian or vegan diets as a protein-rich dish.
Can I eat Legumes Salteados on a keto or low-carb diet?
Legumes Salteados are generally not compatible with keto or low-carb diets due to their higher carbohydrate content. For example, a cup of cooked beans or lentils can contain 30-40 grams of carbohydrates, which is significant compared to keto diet limits.
What are the health benefits of eating Legumes Salteados?
Legumes Salteados offer multiple health benefits including being high in fiber (10-15 grams per cup), which supports digestion, and rich in essential nutrients like iron, folate, magnesium, and B vitamins. They can help lower cholesterol and support heart health, but individuals with sensitivities to lectins may need to limit consumption.
How much Legumes Salteados should I eat per serving?
A typical serving size of Legumes Salteados is about 1 cup (approximately 150 grams), which provides a balanced portion of protein, fiber, and calories — roughly 200-250 calories per serving depending on the preparation and added oils.
How do Legumes Salteados compare to other plant-based protein options?
Legumes Salteados are comparable to other plant-based protein sources like tofu or quinoa, but they are higher in fiber and complex carbohydrates. Unlike tofu, legumes contribute more vitamins and minerals such as magnesium and folate, making them a more nutrient-dense option overall.
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.
