Broad Beans (Immature Seeds, Raw) β Nutritional Information
Broad beans, also known as fava beans, are a nutritious legume that offers a variety of essential vitamins and minerals. These beans are rich in protein and fiber, making them an excellent choice for a plant-based diet. Hereβs a breakdown of their key nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 72 kcal |
| Protein | 5.6 g |
| Total Fat | 0.6 g |
| Saturated Fat | 0.14 g |
| Carbohydrates | 11.7 g |
| Fiber | 4.2 g |
| Sugars | 0.0 g |
| Calcium | 22 mg |
| Iron | 1.9 mg |
| Magnesium | 38 mg |
| Phosphorus | 95 mg |
| Potassium | 250 mg |
| Sodium | 50 mg |
| Zinc | 0.58 mg |
| Copper | 74 mcg |
| Manganese | 0.32 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 33 mg |
| Thiamine (B1) | 0.17 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.5 mg |
| Vitamin B6 | 0.038 mg |
| Folate (B9) | 96 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 18 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Health Benefits and Uses
Broad beans are a powerhouse of nutrients, offering numerous health benefits. Their high protein content makes them an excellent meat substitute, particularly for vegetarians and vegans. The rich fiber content supports digestive health, while the vitamins and minerals contribute to overall wellbeing. Broad beans are also a good source of folate, which is vital for cell growth and maintenance.
- Protein: With 5.6 grams of protein per 100 grams, broad beans are a great plant-based source of this essential macronutrient, which supports muscle repair and growth.
- Fiber: The 4.2 grams of fiber in a 100-gram serving helps improve digestion and maintain healthy cholesterol levels.
- Vitamins: Broad beans are rich in vitamin C, which plays a key role in immune function, and B-vitamins, which support energy production and red blood cell formation.
Allergen Information
Broad beans are generally safe to eat for most people. However, individuals with specific legume allergies, such as those allergic to soy or peanuts, may experience reactions to broad beans. Always consult with a healthcare professional if you have concerns about food allergies.
Dietary Preferences
- Vegan and Vegetarian: Broad beans are naturally vegan and vegetarian-friendly, making them an ideal addition to plant-based diets.
- Gluten-Free: Naturally gluten-free, broad beans are a great choice for those with celiac disease or gluten sensitivities.
- Low in Fat: With only 0.6 grams of fat per 100 grams, broad beans are a low-fat option for heart-healthy diets.
- High in Fiber: Their high fiber content supports digestive health and makes broad beans a great choice for those looking to improve gut health.
Cooking Tips
- Preparation: Broad beans can be eaten fresh, but they are often boiled or steamed before being added to soups, stews, or salads. Remove the outer shell of the beans for a smoother texture.
- Flavor Pairings: Broad beans pair well with garlic, olive oil, lemon, mint, and herbs like rosemary or thyme. They can also be blended into dips, such as broad bean hummus.
- Storage: Fresh broad beans can be stored in the refrigerator for up to a week. To extend their shelf life, blanch and freeze them for future use.
Conclusion
Broad beans are a nutritious, versatile food that can be incorporated into a variety of dishes, from soups and salads to dips and stews. With their impressive nutritional profile, including high levels of protein, fiber, and essential vitamins, broad beans offer both health benefits and culinary flexibility. Whether youβre looking for a protein-packed vegetarian option or a fiber-rich food for digestion, broad beans are a great addition to your diet.
