Yellow Beans (Mature Seeds, Raw) – Nutritional Information
Yellow beans, commonly referred to as mature seeds in their raw form, are a versatile and nutrient-packed ingredient that can serve as the foundation for various dishes. These beans are rich in protein and fiber, making them a great addition to vegetarian, vegan, and health-conscious diets. Their mild flavor and hearty texture lend themselves to a wide range of savory recipes, including soups, stews, salads, and casseroles.
Nutritional Breakdown:
Yellow beans are a high-energy food, offering a solid amount of calories and essential nutrients. Here’s a closer look at their nutritional profile per 100 grams:
| Nutrient | Amount |
|---|---|
| Energy | 345 kcal |
| Protein | 22 g |
| Fat | 2.6 g |
| Saturated Fat | 0.671 g |
| Carbohydrates | 60.7 g |
| Fiber | 25.1 g |
| Sugar | 0 g |
| Calcium | 166 mg |
| Iron | 7.01 mg |
| Magnesium | 222 mg |
| Phosphorus | 488 mg |
| Potassium | 1042 mg |
| Sodium | 12 mg |
| Zinc | 2.83 mg |
| Copper | 0.639 mcg |
| Manganese | 1.286 mg |
| Selenium | 12.8 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.69 mg |
| Riboflavin (B2) | 0.33 mg |
| Niacin (B3) | 2.43 mg |
| Vitamin B6 | 0.442 mg |
| Folate (B9) | 389 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Yellow Beans
Yellow beans are a powerful source of plant-based protein, which supports muscle growth, tissue repair, and overall body function. With 22 grams of protein per 100 grams, they are an excellent choice for vegetarians and those looking to reduce their meat consumption.
The high fiber content (25.1 grams per 100 grams) in yellow beans plays a crucial role in digestive health, helping to promote regular bowel movements and prevent constipation. Fiber also helps to regulate blood sugar levels, making yellow beans a good option for those managing diabetes.
These beans are also rich in essential minerals like magnesium (222 mg), phosphorus (488 mg), potassium (1042 mg), and calcium (166 mg), all of which are necessary for maintaining bone health, heart health, and muscle function. The combination of magnesium and potassium helps to support healthy blood pressure levels.
Additionally, yellow beans contain a moderate amount of zinc (2.83 mg), which is vital for immune system function, wound healing, and DNA synthesis. The copper content (0.639 mcg) also supports the body’s iron absorption and plays a role in maintaining healthy blood vessels.
Dietary Considerations
Allergen Information:
Yellow beans are generally safe for most individuals, but those with legume allergies should avoid them. Always check with a healthcare professional if you have a known allergy to beans or other legumes.
Dietary Preferences:
- Vegan & Vegetarian: Yellow beans are an excellent protein source for both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, yellow beans can be included in gluten-free diets.
- Low Fat: They contain only 2.6 grams of fat per 100 grams, making them a heart-healthy choice.
- High Fiber: With a high fiber content, they are perfect for anyone looking to support digestive health.
Conclusion
Yellow beans (mature seeds, raw) are an exceptional addition to any pantry, offering a wealth of health benefits. They provide a nutrient-dense alternative to many common protein sources, are easy to cook, and are adaptable to a wide variety of recipes. Whether you’re looking to increase your protein intake, boost your fiber consumption, or simply enjoy a delicious legume, yellow beans are an excellent choice for anyone seeking to live a healthier lifestyle.
Incorporating yellow beans into your meals ensures that you are consuming a nutrient-packed food that can benefit your digestive system, promote muscle growth, and help maintain overall health.
