1 serving (130 grams) contains 150 calories, 9.0 grams of protein, 2.0 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
Calories |
272.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 545.5 mg | 23% | |
| Total Carbohydrates | 49.1 g | 17% | |
| Dietary Fiber | 14.5 g | 51% | |
| Sugars | 1.8 g | ||
| protein | 16.4 g | 32% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 109.1 mg | 8% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 727.3 mg | 15% | |
* 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 Smashed beans
Smashed beans refer to cooked beans that are mashed to create a creamy texture often used in various cuisines. Originating from Central and South American culinary traditions, they are a staple in dishes like refried beans in Mexican cuisine. Nutritionally, beans are an excellent source of plant-based protein, dietary fiber, complex carbohydrates, and numerous micronutrients like iron, magnesium, potassium, and folate. They are low in fat and contain no cholesterol, making them a heart-healthy choice. Depending on the type of bean used (e.g., black beans, kidney beans, or pinto beans), the nutritional content may vary slightly, but all varieties contribute significantly to a balanced diet. Smashed beans are versatile and can be used as a side dish, dip, or base for other recipes, offering both flavor and nutritional value.
Health Benefits
- Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- Provides plant-based protein, essential for muscle repair and maintenance, particularly in vegetarian and vegan diets.
- High in folate, which is crucial for healthy cell division and is particularly important during pregnancy.
Dietary Considerations
Selection and Storage
Store cooked and smashed beans in an airtight container in the refrigerator for up to 4 days. They can also be frozen in portions for up to 3 months. Reheat by adding a small amount of water to restore texture.
Common Questions About Smashed beans Nutrition
Are smashed beans high in protein?
Yes, smashed beans are high in protein, providing approximately 7-9 grams of protein per half-cup serving, depending on the type of bean. They are an excellent plant-based protein source, making them a great choice for anyone looking to boost protein intake, especially vegans and vegetarians.
Can I eat smashed beans on a keto diet?
Smashed beans are not typically recommended for a strict keto diet, as they are relatively high in carbohydrates. A half-cup serving contains around 20-25 grams of carbs, with about 8 grams of fiber, leading to a net carb count of 12-17 grams, which can quickly add up on a keto plan.
What are the health benefits of smashed beans?
Smashed beans are rich in dietary fiber, supporting digestive health and promoting a feeling of fullness. They are also packed with essential nutrients like folate, iron, magnesium, and potassium, which contribute to heart health, energy production, and overall wellness. Additionally, they have a low glycemic index, which may help with blood sugar management.
What is the recommended serving size for smashed beans?
A typical serving size of smashed beans is about half a cup, which contains roughly 120-140 calories depending on the type of bean and preparation method. This portion can be adjusted based on your dietary needs and is a great addition to meals like burritos, salads, or as a side dish.
How do smashed beans compare to mashed potatoes?
Smashed beans are higher in protein and fiber than mashed potatoes, making them a more nutrient-dense option. While mashed potatoes have a smoother, creamier texture and are generally higher in calories and carbohydrates, smashed beans provide a heartier texture and a slower release of energy due to their complex carbs and fiber content.
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.
