Broad Beans (Fava Beans) โ Cooked and Boiled with Salt: Nutritional Overview
Broad beans, also known as fava beans, are a wholesome and versatile legume that forms an essential part of various culinary traditions. When cooked and boiled with a hint of salt, they transform into a nutrient-packed food that is not only delicious but also highly beneficial for your health. Below is a detailed breakdown of their nutritional composition:
Nutritional Information per 100g of Cooked Broad Beans
| Nutrient | Amount | Details |
|---|---|---|
| Energy (kcal) | 110.0 | Provides a moderate caloric value, making it suitable for a balanced diet. |
| Protein (g) | 7.6 | High protein content supports muscle growth and repair. |
| Total Fat (g) | 0.4 | Low-fat content with minimal saturated fat (0.066g). |
| Carbohydrates (g) | 19.65 | A good source of energy, with natural sugars (1.82g). |
| Dietary Fiber (g) | 5.4 | Aids digestion and promotes gut health. |
| Calcium (mg) | 36.0 | Supports bone and dental health. |
| Iron (mg) | 1.5 | Essential for oxygen transport and reducing fatigue. |
| Magnesium (mg) | 43.0 | Promotes muscle and nerve function. |
| Phosphorus (mg) | 125.0 | Vital for energy production and bone health. |
| Potassium (mg) | 268.0 | Helps maintain healthy blood pressure levels. |
| Sodium (mg) | 241.0 | Naturally present and enhanced by added salt. |
| Zinc (mg) | 1.01 | Supports immune function and wound healing. |
| Copper (mg) | 0.259 | Contributes to iron metabolism and energy production. |
| Manganese (mg) | 0.421 | Helps in bone development and antioxidant functions. |
| Selenium (mcg) | 2.6 | Acts as an antioxidant and supports thyroid health. |
| Vitamin C (mg) | 0.3 | Offers a small boost to immunity and skin health. |
| Thiamin (B1) (mg) | 0.097 | Supports energy metabolism and nerve function. |
| Riboflavin (B2) (mg) | 0.089 | Plays a role in energy production. |
| Niacin (B3) (mg) | 0.711 | Aids in maintaining healthy skin and nerves. |
| Vitamin B6 (mg) | 0.072 | Supports brain health and hemoglobin production. |
| Folate (mcg) | 104.0 | Crucial for DNA synthesis and cell division. |
| Vitamin B12 (mcg) | 0.0 | Absent, making it unsuitable as a B12 source. |
| Vitamin A (mcg) | 1.0 | Aids in vision and skin health in trace amounts. |
| Vitamin E (mg) | 0.02 | Provides antioxidant benefits, though minimally present. |
| Vitamin D2 (mcg) | 0.0 | Does not provide Vitamin D. |
Allergen Information
Broad beans can trigger allergies in individuals sensitive to legumes. Additionally, people with G6PD deficiency (favism) should avoid consuming them due to the risk of hemolytic anemia. Always consult a healthcare professional if uncertain about potential allergies.
Dietary Preferences
- Vegetarian & Vegan: Broad beans are entirely plant-based, making them ideal for both vegetarians and vegans.
- Low-Fat Diets: With a minimal fat content, they are a perfect choice for low-fat diets.
- Gluten-Free: Naturally gluten-free, they are safe for individuals with gluten intolerance or celiac disease.
- High-Protein Diets: Their protein content makes them a valuable addition to high-protein meal plans.
Culinary Uses and Advice
Broad beans are incredibly versatile. They can be incorporated into salads, soups, stews, and purees. To enhance their flavor, try pairing them with garlic, olive oil, and fresh herbs like mint or parsley. If using dried broad beans, soak them overnight and cook thoroughly to ensure tenderness.
Conclusion
Broad beans (fava beans) are a powerhouse of nutrients, offering a balanced combination of protein, fiber, vitamins, and minerals. Whether you’re aiming for a healthier diet or exploring global cuisines, these legumes are a flavorful and nutritious choice.
