Cranberry (Roman) Beans: Nutritional Profile
Cranberry beans, also known as Roman beans, are a vibrant and flavorful legume that makes an excellent addition to various dishes. They are typically used in cooked or baked forms, often seasoned with a pinch of salt to enhance their natural earthy taste. Packed with essential nutrients, these beans offer a range of health benefits, making them a great choice for those seeking a plant-based protein source.
Nutritional Information (per 100g):
- Energy: 136 kcal
- Protein: 9.34 g
- Fat: 0.46 g
- Saturated Fats: 0.119 g
- Carbohydrates: 24.46 g
- Fiber: 8.6 g
- Sugar: 0.0 g
- Minerals:
- Calcium: 50 mg
- Iron: 2.09 mg
- Magnesium: 50 mg
- Phosphorus: 135 mg
- Potassium: 387 mg
- Sodium: 237 mg
- Zinc: 1.14 mg
- Copper: 0.231 mcg
- Manganese: 0.37 mg
- Selenium: 1.3 mcg
Vitamins:
- Vitamin C: 0.0 mg
- Thiamin (B1): 0.21 mg
- Riboflavin (B2): 0.069 mg
- Niacin (B3): 0.515 mg
- Vitamin B6: 0.081 mg
- Folate: 207 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 0.0 mcg
- Vitamin E: 0.0 mg
- Vitamin D2: 0.0 mcg
Health Benefits
Cranberry beans are an excellent source of protein and fiber, making them a fantastic option for vegetarians and vegans looking to increase their intake of plant-based protein. The high fiber content aids in digestive health and helps regulate blood sugar levels. The beans also provide key minerals like potassium, magnesium, and phosphorus, which contribute to heart and bone health. Additionally, the presence of folate supports healthy cell function and is crucial during pregnancy.
Dietary Considerations
These beans are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease. Additionally, they are low in fat and contain no added sugar, making them a heart-healthy option. The high fiber content makes them an excellent choice for weight management and promoting satiety, which may help with healthy weight loss or maintenance.
Cranberry beans can be used in a variety of dishes such as stews, soups, salads, and as a side dish. They pair well with other legumes, vegetables, and grains, offering versatility in both vegetarian and meat-based meals.
