Great Northern Beans (Canned, Mature Seeds) – Nutritional Information
Great Northern beans are a versatile and nutrient-rich food, often used in various dishes for their mild flavor and smooth texture. They are an excellent source of plant-based protein and fiber, providing numerous health benefits. Here’s a detailed breakdown of the nutritional content of canned Great Northern beans (mature seeds):
| Nutrient | Amount per Serving (100g) |
|---|---|
| Energy | 114 kcal |
| Protein | 7.37 g |
| Total Fat | 0.39 g |
| Saturated Fat | 0.12 g |
| Carbohydrates | 21.02 g |
| Fiber | 4.9 g |
| Sugar | 1.41 g |
| Calcium | 53 mg |
| Iron | 1.57 mg |
| Magnesium | 51 mg |
| Phosphorus | 136 mg |
| Potassium | 351 mg |
| Sodium | 370 mg |
| Zinc | 0.65 mg |
| Copper | 0.16 mcg |
| Manganese | 0.408 mg |
| Selenium | 4.1 mcg |
| Vitamin C | 1.3 mg |
| Thiamin (Vitamin B1) | 0.143 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.461 mg |
| Vitamin B6 | 0.106 mg |
| Folate | 81 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.79 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Great Northern beans are naturally free from common allergens, making them an excellent choice for those with food sensitivities or allergies. However, when consuming canned beans, it’s important to check the label for any added preservatives, salt, or potential cross-contamination during processing.
Dietary Preferences
Great Northern beans fit well within various dietary preferences, including:
- Vegan: These beans are plant-based and suitable for vegan diets.
- Vegetarian: Perfect for those following a vegetarian lifestyle.
- Gluten-Free: Naturally free from gluten, making them a safe option for individuals with gluten sensitivity or celiac disease.
- High-Protein: A great source of plant-based protein, beneficial for those looking to increase protein intake, especially in plant-based diets.
- High-Fiber: Rich in fiber, supporting digestive health and helping with satiety.
Advice on Usage
Great Northern beans are incredibly versatile and can be incorporated into a variety of dishes, such as soups, stews, casseroles, salads, or even as a protein-packed addition to grain bowls. They can be easily paired with other vegetables and seasonings, or blended into dips and spreads for a smooth, creamy texture.
For the best texture, make sure to rinse canned beans before use to remove excess sodium or preservatives. For a more homemade touch, try cooking dried beans, which can be prepared to your desired tenderness and flavor.
Conclusion
Canned Great Northern beans offer a convenient and nutritious way to boost your diet with plant-based protein, fiber, and a variety of essential vitamins and minerals. Whether you’re preparing a quick weeknight dinner or a hearty meal for a gathering, these beans are a fantastic and healthy choice to keep in your pantry.
