French Beans (Mature Seeds, Raw) – Nutritional Information
French beans, particularly their mature seeds when raw, are a powerhouse of nutrition, providing a rich source of dietary fiber, protein, and essential minerals. These beans are versatile in cooking, offering a hearty texture and a subtle taste. Below is a detailed breakdown of their nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 343 kcal |
| Protein | 18.81 g |
| Total Fat | 2.02 g |
| Saturated Fat | 0.221 g |
| Carbohydrates | 64.11 g |
| Dietary Fiber | 25.2 g |
| Sugar | 0.0 g |
| Calcium | 186 mg |
| Iron | 3.4 mg |
| Magnesium | 188 mg |
| Phosphorus | 304 mg |
| Potassium | 1316 mg |
| Sodium | 18 mg |
| Zinc | 1.9 mg |
| Copper | 0.44 mcg |
| Manganese | 1.2 mg |
| Selenium | 12.9 mcg |
| Vitamin C | 4.6 mg |
| Thiamin (Vitamin B1) | 0.535 mg |
| Riboflavin (Vitamin B2) | 0.221 mg |
| Niacin (Vitamin B3) | 2.083 mg |
| Vitamin B6 | 0.401 mg |
| Folate (Vitamin B9) | 399 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
French beans (mature seeds) are not commonly associated with major allergens. However, individuals with legume sensitivities or allergies should exercise caution and consult with a healthcare provider before consuming them.
Dietary Preferences:
- Vegetarian: French beans are naturally plant-based, making them suitable for vegetarians.
- Vegan: These beans are a great choice for vegan diets, providing a rich source of plant-based protein.
- Gluten-Free: Naturally gluten-free, French beans are a safe option for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 2.02 grams of total fat per 100g, French beans are a heart-healthy food option.
Advice:
Incorporating French beans into your diet can be an excellent way to boost fiber intake, improve digestion, and provide sustained energy. Their high potassium content supports heart health, while the rich magnesium and phosphorus levels contribute to bone strength. These beans are also an excellent source of folate, which is vital for cell function and tissue growth.
Conclusion:
Mature French beans, when consumed in their raw form, provide a hearty, nutritious addition to any diet. Packed with protein, fiber, and essential micronutrients, they contribute to a balanced diet, offering numerous health benefits. Whether you incorporate them into salads, stews, or casseroles, French beans make a delicious, nutritious base for many culinary creations.
