Lima Beans (Immature Seeds, Frozen, Fordhook, Cooked, Blended, Drained, Without Salt) – Nutritional Information
Lima beans are a nutritious legume that provide an excellent source of plant-based protein, fiber, and essential vitamins and minerals. Commonly used in a variety of dishes, these beans, when cooked and drained, offer a light yet satisfying component to your meals. The following provides detailed nutritional information for one serving of cooked, blended, and drained lima beans without added salt:
Nutritional Profile (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 103 kcal |
| Protein | 6.07 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.077 g |
| Carbohydrates | 19.32 g |
| Dietary Fiber | 5.3 g |
| Sugars | 1.34 g |
| Calcium | 30 mg |
| Iron | 1.82 mg |
| Magnesium | 42 mg |
| Phosphorus | 97 mg |
| Potassium | 304 mg |
| Sodium | 69 mg |
| Zinc | 0.74 mg |
| Copper | 0.17 mcg |
| Manganese | 0.648 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 12.8 mg |
| Thiamine (Vitamin B1) | 0.074 mg |
| Riboflavin (Vitamin B2) | 0.061 mg |
| Niacin (Vitamin B3) | 1.069 mg |
| Vitamin B6 | 0.122 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 10 mcg |
| Vitamin E | 0.29 mg |
| Vitamin D2 | 0 mcg |
Key Benefits and Nutritional Highlights:
- Protein: Lima beans are an excellent plant-based source of protein, containing 6.07 grams per 100g serving, which helps support muscle repair, growth, and overall body functions.
- Fiber: High in fiber (5.3g), these beans contribute to digestive health, help regulate blood sugar levels, and provide a feeling of fullness.
- Vitamins and Minerals: Lima beans are a good source of vitamins such as Vitamin C (12.8 mg), Vitamin A (10 mcg), and essential B vitamins (B1, B2, B3, B6, Folate). They also provide important minerals including Magnesium (42 mg), Phosphorus (97 mg), Iron (1.82 mg), and Potassium (304 mg), contributing to bone health, oxygen transport, and proper nerve function.
- Low Fat and Low Sodium: These beans are low in total fat (0.34g) and sodium (69 mg), making them an ideal choice for those seeking heart-healthy options or managing blood pressure.
Allergen Information:
Lima beans do not contain common allergens such as gluten, dairy, nuts, or shellfish. However, it is important to note that legumes like lima beans may cause digestive discomfort in individuals with sensitive stomachs or bean allergies.
Dietary Preferences:
- Vegan-Friendly: Lima beans are plant-based and suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, making them a safe option for those with gluten sensitivities or Celiac disease.
- Low Sodium: Without added salt, this preparation supports low-sodium dietary needs, making it an excellent option for individuals managing blood pressure.
- High-Fiber: Perfect for those looking to increase their fiber intake, which is essential for maintaining digestive health.
Cooking Tips and Recommendations:
- Flavor Boost: While the beans are naturally mild, they pair wonderfully with herbs, spices, and other vegetables. Consider adding garlic, onion, cumin, or smoked paprika to enhance the flavor.
- Storage: Once cooked and blended, leftover lima beans can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze them for up to 3 months.
- Serving Ideas: Use lima beans as a side dish to complement rice, quinoa, or grilled meats. They can also be incorporated into soups, stews, or mixed salads for added protein and fiber.
Conclusion:
Lima beans, especially when cooked and blended without salt, offer a nutritious and versatile ingredient for many meals. Packed with protein, fiber, vitamins, and minerals, they are an excellent choice for a balanced, heart-healthy diet. With their mild taste and ease of preparation, lima beans make an ideal addition to a variety of culinary creations while supporting dietary preferences like vegan, gluten-free, and low-sodium lifestyles. Whether as a side dish or an integral part of a meal, these beans are sure to enhance your nutritional intake and delight your taste buds.
