1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 2.4 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70.6 mg | 5% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 705.9 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 Stewed beans
Stewed beans are a popular and nutritious dish found in various culinary traditions worldwide, including Latin American, Caribbean, Mediterranean, and African cuisines. The dish typically involves slow-cooking dried or canned beans, such as black beans, kidney beans, or pinto beans, with spices, herbs, and sometimes vegetables for added flavor. Beans are high in protein, dietary fiber, and complex carbohydrates, making them a staple food for energy and satiety. Additionally, they are a great source of essential nutrients, including folate, magnesium, potassium, and iron, and are naturally low in fat, sodium, and cholesterol. Stewed beans are versatile and can be enjoyed as a main dish, side, or ingredient in soups, salads, or casseroles.
Health Benefits
- Rich in dietary fiber (6-8g per 1/2 cup serving), which supports digestive health and helps regulate blood sugar levels.
- Contains plant-based protein (7-10g per 1/2 cup serving), making it an excellent option for muscle repair and vegetarian diets.
- High in folate (approximately 80-90 mcg per 1/2 cup), essential for cell growth, red blood cell formation, and fetal development during pregnancy.
- Good source of magnesium (approximately 40-60 mg per 1/2 cup), which supports muscle function and helps maintain healthy blood pressure.
- Provides iron (about 2-3 mg per 1/2 cup), which is vital for oxygen transport in the blood and reducing fatigue.
Dietary Considerations
Selection and Storage
Store cooked beans in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months. Thoroughly heat leftovers to reduce the risk of foodborne illness.
Common Questions About Stewed beans Nutrition
Are stewed beans a good source of protein?
Yes, stewed beans are an excellent source of plant-based protein, offering about 14-15 grams per cup. This makes them a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat stewed beans on a keto diet?
Stewed beans are not considered keto-friendly due to their high carbohydrate content. A cup of stewed beans usually contains around 40 grams of carbohydrates, which can exceed typical keto diet limits.
What are the health benefits of stewed beans?
Stewed beans are rich in fiber, offering 7-9 grams per cup, which supports digestive health and satiety. They are also packed with essential nutrients like folate, magnesium, and iron, which contribute to energy production and overall health.
What is the recommended portion size for stewed beans?
The recommended portion size for stewed beans is about ½ to 1 cup. This provides a balanced amount of calories (approximately 200-250 per cup), protein, and fiber while avoiding excessive carbohydrate intake.
How do stewed beans compare to other legumes like lentils or chickpeas?
Stewed beans typically have slightly more calories and carbohydrates than lentils, which pack around 230 calories and 39 grams of carbs per cup. Chickpeas are comparable to stewed beans but have slightly less fiber, with about 6 grams per cup.
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.
