Lima Beans (Thin Seeded Baby, Mature Seeds, Cooked, With Salt)
Lima beans, specifically the thin-seeded baby variety, are a nutritious and versatile ingredient commonly used in various dishes. When cooked with a small amount of salt, they offer a balance of protein, fiber, and essential vitamins and minerals. This description outlines the nutritional profile and the key health benefits of this flavorful legume.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 126 kcal |
| Protein | 8.04 g |
| Fat | 0.38 g |
| Saturated Fat | 0.088 g |
| Carbohydrates | 23.31 g |
| Fiber | 7.7 g |
| Sugar | 0.0 g |
| Calcium | 29.0 mg |
| Iron | 2.4 mg |
| Magnesium | 53.0 mg |
| Phosphorus | 127.0 mg |
| Potassium | 401.0 mg |
| Sodium | 239.0 mg |
| Zinc | 1.03 mg |
| Copper | 0.215 mcg |
| Manganese | 0.585 mg |
| Selenium | 4.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.161 mg |
| Riboflavin (Vitamin B2) | 0.055 mg |
| Niacin (Vitamin B3) | 0.66 mg |
| Vitamin B6 | 0.078 mg |
| Folate (Vitamin B9) | 150.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Information
Lima beans are an excellent source of plant-based protein, making them a great addition to vegetarian and vegan diets. The 8.04 grams of protein per 100g serving provide a satisfying and energy-boosting option for anyone looking to increase their protein intake. Additionally, the high fiber content—7.7 grams per serving—supports digestive health and helps regulate blood sugar levels.
In terms of micronutrients, lima beans provide important minerals such as potassium (401 mg), magnesium (53 mg), and phosphorus (127 mg), all of which play key roles in maintaining bone health, muscle function, and overall bodily processes. They also contain a significant amount of folate (150 mcg), a B-vitamin that is crucial for cell growth and repair.
Despite their small amount of fat (0.38g), lima beans are low in saturated fat, making them a heart-healthy choice for those looking to reduce their cholesterol intake.
Allergen Information
Lima beans do not typically pose significant allergenic concerns. However, anyone with a legume allergy should avoid consuming lima beans, as they belong to the same family (Fabaceae) as peanuts, soybeans, and other beans.
Dietary Preferences
- Vegetarian: Lima beans are a great option for vegetarians as they provide a high-quality protein source.
- Vegan: Suitable for vegans, providing plant-based nutrients that support overall health.
- Gluten-Free: Lima beans are naturally gluten-free, making them a safe choice for individuals with celiac disease or gluten sensitivity.
- Low in Fat: With only 0.38 grams of fat per 100 grams, lima beans are an excellent low-fat food option.
Cooking Advice
Lima beans can be enjoyed in a variety of dishes, from soups and stews to salads and casseroles. When cooking, it is important to ensure that they are thoroughly cooked to soften their texture and make them more digestible. They pair well with both savory and slightly sweet flavors, making them a versatile addition to many recipes.
Conclusion
Lima beans (thin seeded, baby, mature seeds, cooked with salt) offer a wealth of health benefits, providing a rich source of plant-based protein, fiber, and essential minerals. Whether you’re looking to add more plant-based meals to your diet or simply want a nutritious side dish, lima beans are a fantastic choice. With their low-fat content and heart-healthy benefits, they are a wholesome addition to any meal.
