Lima Beans (Large, Mature Seeds, Cooked, Bleached, Without Salt)
Lima beans are a hearty legume, rich in essential nutrients and a great addition to a variety of dishes. These large, mature seeds are commonly cooked and bleached, offering a smooth texture and mild flavor. Below is the nutritional breakdown of cooked lima beans without added salt, highlighting their health benefits and versatility.
Nutritional Information per 100g (Cooked Lima Beans, Without Salt):
| Nutrient | Amount |
|---|---|
| Energy | 115 kcal |
| Protein | 7.8 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.089 g |
| Carbohydrates | 20.88 g |
| Dietary Fiber | 7.0 g |
| Sugars | 2.9 g |
| Calcium | 17 mg |
| Iron | 2.39 mg |
| Magnesium | 43 mg |
| Phosphorus | 111 mg |
| Potassium | 508 mg |
| Sodium | 2 mg |
| Zinc | 0.95 mg |
| Copper | 0.235 mcg |
| Manganese | 0.516 mg |
| Selenium | 4.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.161 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.421 mg |
| Vitamin B6 | 0.161 mg |
| Folate (B9) | 83 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Lima Beans
Lima beans, known for their high fiber and protein content, are an excellent plant-based source of nutrition. With a balanced profile of carbohydrates, protein, and fiber, they offer sustained energy and support digestive health. The fiber in lima beans also helps to regulate blood sugar levels, making them a great option for individuals managing diabetes or those looking to maintain steady energy levels throughout the day.
Key Nutrients:
- Protein: With 7.8 grams of protein per 100 grams, lima beans are a fantastic option for vegetarians and vegans to meet their protein needs.
- Fiber: At 7 grams of fiber, they are excellent for promoting gut health and aiding in digestion. Fiber also helps maintain healthy cholesterol levels and supports heart health.
- Iron & Magnesium: Lima beans are a good source of iron (2.39 mg) and magnesium (43 mg), both of which are essential for the proper functioning of the body. Iron supports red blood cell production, while magnesium plays a key role in muscle function and energy metabolism.
- Potassium: With 508 mg of potassium, lima beans help to balance electrolytes and support healthy blood pressure levels.
- Folate: A rich source of folate (83 mcg), lima beans are beneficial for overall cell growth and development, especially important for pregnant women and those looking to improve cardiovascular health.
Ideal for Various Diets:
- Vegetarian & Vegan: As a plant-based source of protein, lima beans can easily replace animal products in various dishes.
- Gluten-Free: Naturally gluten-free, they are a great choice for anyone following a gluten-free diet.
- Low Sodium: When prepared without salt, lima beans are a heart-healthy option that fits well within a low-sodium diet.
Culinary Uses
Lima beans can be added to a wide variety of dishes, from soups and stews to salads and casseroles. They pair well with both meats and vegetables, making them a versatile ingredient. You can also enjoy them as a simple side dish, seasoned with herbs and spices for extra flavor.
Allergen Information
Lima beans are considered safe for most individuals, but like all legumes, they may cause allergic reactions in some people. Symptoms of an allergic reaction may include hives, difficulty breathing, or swelling. If you have a known allergy to beans or legumes, it is advised to avoid consuming lima beans.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Sodium: Yes (when prepared without salt)
- Low-Fat: Yes
- High-Protein: Yes
- High-Fiber: Yes
Advice
When preparing lima beans, it’s best to cook them thoroughly to avoid any potential digestive discomfort. If you’re using dried lima beans, make sure to soak them overnight and cook them properly to ensure they reach a safe and digestible texture. Avoid using excessive salt, as this can diminish their nutritional value, especially for individuals on a low-sodium diet.
Conclusion
Lima beans are a nutritious and versatile legume, offering a wealth of health benefits from protein and fiber to essential vitamins and minerals. Whether you enjoy them in a comforting stew or as a simple side dish, these beans are a great addition to any diet. With their mild flavor and firm texture, they can easily be incorporated into various meals, providing both nutrition and satisfaction.
