White Beans (Mature Seeds, Cooked, with Salt)
White beans, particularly in their mature seed form, offer a delightful and nutrient-packed addition to your meals. When cooked and seasoned with salt, these beans provide a great source of protein, fiber, and essential minerals, making them an ideal choice for those seeking a hearty and wholesome dish.
Nutritional Breakdown (per 100g):
Nutrient | Amount |
---|---|
Energy | 139 kcal |
Protein | 9.73 g |
Total Fat | 0.35 g |
Saturated Fat | 0.09 g |
Carbohydrates | 25.09 g |
Dietary Fiber | 6.3 g |
Sugars | 0.34 g |
Calcium | 90 mg |
Iron | 3.7 mg |
Magnesium | 63 mg |
Phosphorus | 113 mg |
Potassium | 561 mg |
Sodium | 242 mg |
Zinc | 1.38 mg |
Copper | 0.287 mcg |
Manganese | 0.636 mg |
Selenium | 1.3 mcg |
Vitamin C | 0.0 mg |
Thiamin (B1) | 0.118 mg |
Riboflavin (B2) | 0.046 mg |
Niacin (B3) | 0.14 mg |
Vitamin B6 | 0.093 mg |
Folate (B9) | 81 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.94 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information:
White beans are generally considered safe for most people and are not commonly associated with common allergens. However, individuals with legume allergies should exercise caution, as beans are a type of legume.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
- Low-Fat: Yes
- Low-Sodium: Not if salted
Health Benefits and Advice:
White beans are rich in plant-based protein, making them an excellent choice for vegetarians and vegans seeking alternative protein sources. They are also high in fiber, promoting digestive health and helping to maintain steady blood sugar levels. The high potassium content in white beans contributes to cardiovascular health by helping to regulate blood pressure.
The minerals found in white beans, such as iron and magnesium, support bone health, while the presence of folate aids in cell regeneration and overall vitality. These beans are naturally low in fat, with minimal saturated fat, making them heart-healthy when enjoyed as part of a balanced diet.
For those watching their sodium intake, itβs advisable to opt for unsalted beans or rinse canned beans before use to reduce sodium content.
Conclusion:
White beans, with their nutritious profile and versatility in the kitchen, are an ideal addition to soups, stews, salads, and casseroles. Whether you enjoy them as a main dish or a side, these beans can be prepared in various ways to suit your dietary needs, offering a hearty and healthy choice for your meals.