Adzuki Beans (Mature Seeds, Cooked, Boiled Without Salt) – Nutritional Profile and Benefits
Adzuki beans, a cherished ingredient in many cuisines worldwide, are not only delicious but also packed with essential nutrients. These beans are an excellent choice for anyone seeking a high-protein, fiber-rich addition to their meals. Below is a detailed nutritional breakdown of cooked, boiled adzuki beans (without salt):
Nutritional Information (Per 100g)
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 128.0 | Provides a moderate energy boost, ideal for maintaining a balanced diet. |
| Protein (g) | 7.52 | Supports muscle development, repair, and overall body function. |
| Total Fat (g) | 0.1 | Extremely low in fat, making it heart-friendly. |
| Saturated Fat (g) | 0.036 | Contains minimal saturated fats, reducing cardiovascular risks. |
| Carbohydrates (g) | 24.77 | A rich source of carbohydrates, providing sustained energy. |
| Dietary Fiber (g) | 7.3 | Aids in digestion, promotes gut health, and helps in weight management. |
| Sugars (g) | 0.0 | Naturally sugar-free, suitable for those monitoring their sugar intake. |
| Calcium (mg) | 28.0 | Vital for strong bones and teeth. |
| Iron (mg) | 2.0 | Enhances oxygen transport in the blood, reducing fatigue. |
| Magnesium (mg) | 52.0 | Supports nerve function, muscle relaxation, and energy production. |
| Phosphorus (mg) | 168.0 | Essential for strong bones and cell repair. |
| Potassium (mg) | 532.0 | Regulates fluid balance, supports healthy blood pressure levels. |
| Sodium (mg) | 8.0 | Naturally low in sodium, perfect for a heart-healthy diet. |
| Zinc (mg) | 1.77 | Boosts immunity, promotes wound healing, and supports DNA synthesis. |
| Copper (mcg) | 298.0 | Facilitates iron absorption and contributes to the production of energy. |
| Manganese (mg) | 0.573 | Antioxidant properties that support bone health and metabolism. |
| Selenium (mcg) | 1.2 | Plays a role in thyroid health and boosts immunity. |
| Vitamin C (mg) | 0.0 | Not a significant source of Vitamin C. |
| Thiamin (mg) | 0.115 | Supports energy metabolism and healthy brain function. |
| Riboflavin (mg) | 0.064 | Contributes to the production of energy and the maintenance of skin health. |
| Niacin (mg) | 0.717 | Improves digestion and supports skin and nervous system health. |
| Vitamin B6 (mg) | 0.096 | Aids in brain health and neurotransmitter production. |
| Folate (mcg) | 121.0 | Essential for cell division and particularly important for pregnant women to prevent birth defects. |
| Vitamin B12 (mcg) | 0.0 | Not present; suitable for vegetarians and vegans when supplemented with B12 sources. |
| Vitamin A (mcg) | 0.0 | Not a significant source of Vitamin A. |
| Vitamin E (mg) | 0.0 | Not a significant source of Vitamin E. |
| Vitamin D2 (mcg) | 0.0 | Not present; ideal for pairing with Vitamin D-rich foods. |
Allergen Information
Adzuki beans are generally safe for most individuals and are not a common allergen. However, those with legume allergies (such as to peanuts or soybeans) should exercise caution and consult a healthcare provider if unsure.
Dietary Suitability
- Vegetarian and Vegan-Friendly: Adzuki beans are plant-based, making them suitable for vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, an excellent option for those with gluten intolerance or celiac disease.
- Low Sodium: Cooked without added salt, ideal for low-sodium diets.
- Diabetic-Friendly: Low sugar and high fiber help regulate blood sugar levels.
Culinary Tips and Advice
Adzuki beans are versatile and can be incorporated into both sweet and savory dishes. They are a staple in East Asian desserts, often used to make red bean paste for mochi or steamed buns. In savory applications, they pair wonderfully with rice, soups, and salads. For optimal texture and flavor:
- Soaking: Soak the beans overnight to reduce cooking time and enhance digestibility.
- Cooking: Boil until tender but not mushy, typically 30–45 minutes.
- Seasoning: Add spices like ginger, garlic, or cinnamon for a unique flavor profile.
Conclusion
Adzuki beans are a powerhouse of nutrition, offering significant health benefits while being incredibly versatile in the kitchen. Their low fat, high protein, and rich micronutrient content make them an excellent choice for anyone looking to enhance their diet naturally and deliciously. Incorporate these humble beans into your culinary repertoire and enjoy their wholesome goodness!
