1 serving (100 grams) contains 140 calories, 9.0 grams of protein, 0.5 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 20 g | 71% | |
| Sugars | 2 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 5 mg | 27% | |
| Potassium | 1000 mg | 21% | |
* 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 White big flat beans
White big flat beans (commonly known as lima beans or butter beans) are legumes native to Central and South America. They are popular in international cuisines, particularly Latin American, Mediterranean, and Indian dishes. These beans have a creamy texture and nutty flavor and are often used in soups, stews, and casseroles. Nutritionally, they are rich in complex carbohydrates, plant-based protein, and dietary fiber. They provide essential vitamins such as folate (B9) and minerals like potassium, magnesium, and iron, contributing to a well-balanced diet. A 1-cup serving of cooked beans contains approximately 209 calories, 11.6g of protein, 0.4g of fat, and 39.3g of carbohydrates. Their nutritional profile makes them a satiating and nutrient-dense food choice for vegetarians, vegans, and health-conscious consumers.
Health Benefits
- Rich in dietary fiber (13g per cup), supporting healthy digestion and regulating blood sugar levels.
- High in potassium (772mg per cup), which helps maintain healthy blood pressure and supports heart health.
- Contains significant amounts of iron (4.5mg per cup), essential for red blood cell production and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store dried beans in an airtight container in a cool, dark place for up to a year. Cooked beans can be refrigerated in a sealed container for up to 5 days or frozen for future use.
Common Questions About White big flat beans Nutrition
Are white big flat beans high in protein?
Yes, white big flat beans are an excellent source of plant-based protein, providing approximately 7-8 grams of protein per 100 grams (cooked). They are a great option for vegetarians and vegans looking to increase their protein intake.
Can I eat white big flat beans on a keto diet?
White big flat beans are not ideal for a keto diet because they are relatively high in carbohydrates, with 19-22 grams of carbs per 100 grams (cooked). They are better suited for diets focused on balanced carbohydrates, like vegetarian or Mediterranean diets.
What are the health benefits of white big flat beans?
White big flat beans are rich in dietary fiber, which supports healthy digestion and helps regulate blood sugar levels. Additionally, they are a good source of folate, iron, and magnesium, which contribute to heart health and energy production. However, they should be properly cooked to eliminate antinutrients such as lectins.
What is the recommended portion size for white big flat beans?
A standard serving size for white big flat beans is about 1/2 cup cooked (approximately 100 grams). This portion provides around 120 calories, making it a nutritious addition to meals without adding excessive calories.
How do white big flat beans compare to other bean varieties?
White big flat beans, such as lima beans, have a slightly creamier texture compared to black beans or kidney beans, making them excellent for soups and casseroles. They are similar in calories and protein but slightly higher in carbohydrates than some other bean varieties.
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.
