Adzuki Beans (Mature, Cooked, With Salt) – Nutritional Information and Ingredients
Adzuki beans, also known as azuki beans, are small, reddish-brown legumes that are commonly used in Asian cuisine. They are a great source of protein, fiber, and essential minerals, making them an excellent addition to various dishes. When cooked with salt, they provide a flavorful and nutritious component to a variety of meals.
Ingredients:
- Adzuki Beans (Mature, Cooked, With Salt)
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 128 kcal |
| Protein | 7.52 g |
| Fat | 0.1 g |
| Saturated Fat | 0.036 g |
| Carbohydrates | 24.77 g |
| Fiber | 7.3 g |
| Sugar | 0.0 g |
| Calcium | 28 mg |
| Iron | 2.0 mg |
| Magnesium | 52 mg |
| Phosphorus | 168 mg |
| Potassium | 532 mg |
| Sodium | 244 mg |
| Zinc | 1.77 mg |
| Copper | 0.298 mcg |
| Manganese | 0.573 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.115 mg |
| Riboflavin | 0.064 mg |
| Niacin | 0.717 mg |
| Vitamin B6 | 0.096 mg |
| Folate | 121 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Adzuki Beans:
- High in Protein: Adzuki beans are an excellent plant-based protein source, making them ideal for vegetarians and vegans.
- Rich in Fiber: These beans are loaded with dietary fiber, promoting healthy digestion and supporting weight management.
- Mineral-Rich: With significant amounts of iron, magnesium, phosphorus, potassium, and zinc, adzuki beans contribute to bone health, immune function, and overall well-being.
- Low in Fat: The beans are low in fat, with only 0.1g per 100g, making them a heart-healthy choice.
- No Added Sugars: Naturally free from added sugars, adzuki beans can be included in low-sugar diets or for those monitoring their blood sugar levels.
Allergen Information:
- Contains: No major allergens. However, always check for cross-contamination in processed products or if beans have been pre-packaged with other ingredients.
Dietary Preferences:
- Suitable for:
- Vegetarian
- Vegan
- Gluten-Free
- Dairy-Free
- Low in Fat
- Low in Sodium (although it’s important to note the presence of salt in the cooking process)
Cooking Tips and Advice:
Adzuki beans are versatile and can be added to soups, stews, salads, or blended into pastes for desserts like red bean paste. While they are commonly used in Asian cooking, they also make a great addition to savory dishes when cooked with salt and spices.
For best results, consider rinsing canned beans to remove excess salt, or cook dried beans from scratch to control sodium content. Adzuki beans can also be incorporated into various baked goods, smoothies, and protein-packed snacks, making them a great option for creating balanced and nutrient-dense meals.
Conclusion:
Adzuki beans are a powerhouse of nutrients, offering a variety of health benefits while being easy to incorporate into everyday meals. Whether you’re using them in a savory dish or as a base for a dessert, these beans provide essential nutrients like protein, fiber, and key minerals that support overall health. Their versatility in cooking, combined with their impressive nutritional profile, makes them an ideal ingredient for anyone looking to boost their diet with plant-based nutrition.
