French Beans (Mature Seeds, Cooked, with Salt) – Nutritional Information
French beans, also known as mature beans, are a nutritious legume packed with essential nutrients. When cooked with salt, they offer a savory addition to various meals. Below is a breakdown of their nutritional profile:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 129 kcal |
| Protein | 7.05 g |
| Total Fat | 0.76 g |
| Saturated Fat | 0.083 g |
| Carbohydrates | 24.02 g |
| Fiber | 9.4 g |
| Sugars | 0.0 g |
| Calcium | 63 mg |
| Iron | 1.08 mg |
| Magnesium | 56 mg |
| Phosphorus | 102 mg |
| Potassium | 370 mg |
| Sodium | 242 mg |
| Zinc | 0.64 mg |
| Copper | 0.115 mcg |
| Manganese | 0.382 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 0.546 mg |
| Vitamin B6 | 0.105 mg |
| Folate (Vitamin B9) | 75 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Preferences
French beans are an excellent source of plant-based protein, which is vital for muscle growth and repair. The high fiber content supports digestive health, while the minerals, such as potassium and magnesium, contribute to heart health and proper muscle function. Additionally, French beans are rich in folate, which is important for cell growth and regeneration, making them a great choice for pregnant women and those looking to boost their intake of B vitamins.
This food is naturally low in fat, with negligible amounts of saturated fats, making it suitable for those seeking a low-fat diet. The absence of added sugars also makes it a good option for anyone aiming to reduce their sugar intake. Additionally, French beans provide a modest amount of essential micronutrients like iron, zinc, and calcium.
Allergen Information
French beans (mature seeds) are generally considered safe for most individuals. However, as they are cooked with salt, individuals with high blood pressure or those monitoring their sodium intake should consume them in moderation. No common allergens, such as dairy, nuts, or gluten, are present in this ingredient.
Dietary Preferences
- Vegan: French beans are plant-based, making them suitable for vegan diets.
- Vegetarian: This dish is appropriate for vegetarians, as it contains no animal-derived ingredients.
- Gluten-Free: Naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
- Low Fat: With only 0.76 g of total fat per 100g, this ingredient can fit well within low-fat dietary plans.
- Low Sodium (without added salt): While salted, French beans themselves are low in sodium, but those on sodium-restricted diets should be mindful of added salt content.
Cooking Advice
To enhance the flavor of cooked French beans, try pairing them with a variety of herbs and spices. A drizzle of olive oil, fresh lemon juice, or a sprinkle of garlic can bring out their natural sweetness and complement their savory taste. You can also combine them with other vegetables for a hearty and nutritious side dish or toss them in a salad for extra protein and fiber.
Conclusion
French beans (mature seeds) are a versatile and nutritious addition to your meal plan. Whether served as a side dish, added to soups or stews, or mixed into salads, they offer a healthy dose of protein, fiber, and essential vitamins and minerals. With a wide range of health benefits and an easy-to-incorporate nature, they are a great option for those seeking a plant-based, heart-healthy food choice.
