Lima Beans (Large Mature Seeds, Cooked, Bleached, With Salt)
Lima beans are a nutritious legume that provides a solid source of protein, fiber, and essential minerals. When cooked with a bit of salt, these beans offer a satisfying addition to a variety of dishes, from soups to casseroles. The following breakdown offers insight into the nutritional content and benefits of lima beans:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 115 kcal |
| Protein | 7.8 g |
| Fat | 0.38 g |
| Saturated Fats | 0.089 g |
| Carbohydrates | 20.88 g |
| Fiber | 7.0 g |
| Sugars | 2.9 g |
| Calcium | 17.0 mg |
| Iron | 2.39 mg |
| Magnesium | 43 mg |
| Phosphorus | 111.0 mg |
| Potassium | 508.0 mg |
| Sodium | 238.0 mg |
| Zinc | 0.95 mg |
| Copper | 0.235 mcg |
| Manganese | 0.516 mg |
| Selenium | 4.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.161 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.421 mg |
| Vitamin B6 | 0.161 mg |
| Folate | 83.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lima beans are generally safe for most individuals. However, those with legume allergies should exercise caution. Always check for any additional allergens or additives in processed versions of these beans.
Dietary Preferences
Lima beans are suitable for various dietary preferences:
- Vegetarian: A great source of plant-based protein.
- Vegan: A plant-based option perfect for a vegan diet.
- Gluten-Free: Naturally gluten-free, making them a safe choice for individuals with celiac disease or gluten sensitivity.
- High-Fiber: Beneficial for digestive health, especially for those looking to increase fiber intake.
Nutritional Benefits
Lima beans are an excellent source of plant-based protein, making them a great alternative to animal proteins in vegetarian and vegan diets. They are rich in fiber, which helps with digestion and can support heart health by reducing cholesterol levels. With essential minerals like potassium, magnesium, and phosphorus, lima beans help support bone health, muscle function, and overall cellular processes. The moderate amount of iron makes them a useful addition to a diet for maintaining healthy blood.
Cooking Tips and Advice
Lima beans are versatile and can be used in a variety of recipes, from savory stews to fresh salads. To enhance their flavor, you can sauté them with onions and garlic, or pair them with spices such as cumin and coriander. For a more hearty meal, they can be combined with vegetables or grains like rice or quinoa. Always make sure to cook lima beans thoroughly, as raw or undercooked beans may contain harmful toxins.
Conclusion
Lima beans are a nutritious and flavorful addition to any meal. Their high protein and fiber content make them an excellent choice for maintaining a balanced diet. With their versatility in cooking and broad range of nutrients, lima beans are not only delicious but also a health-conscious choice for a wide variety of dietary needs.
