Nutritious Lima Beans: Health Benefits, Nutritional Facts & Recipe Ideas
Lima Beans (Immature Seeds, Cooked, Blended, Drained, Without Salt) – Nutritional Information
Lima beans, often referred to as butter beans, are a nutrient-rich legume that can be enjoyed in various dishes, from hearty stews to light salads. When prepared as immature seeds, cooked, blended, and drained without salt, they offer a host of essential nutrients, making them a healthy addition to any meal. Below is a detailed breakdown of the nutritional content for this form of lima beans:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 123 kcal |
| Protein | 6.81 g |
| Saturated Fats | 0.073 g |
| Total Fat | 0.32 g |
| Carbohydrates | 23.64 g |
| Dietary Fiber | 5.4 g |
| Sugars | 1.63 g |
| Calcium | 32 mg |
| Iron | 2.45 mg |
| Magnesium | 74 mg |
| Phosphorus | 130 mg |
| Potassium | 570 mg |
| Sodium | 17 mg |
| Zinc | 0.79 mg |
| Copper | 0.305 mcg |
| Manganese | 1.252 mg |
| Selenium | 2 mcg |
| Vitamin C | 10.1 mg |
| Thiamin (Vitamin B1) | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.096 mg |
| Niacin (Vitamin B3) | 1.04 mg |
| Vitamin B6 | 0.193 mg |
| Folate (Vitamin B9) | 26 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 15 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Lima beans are naturally free from common allergens like gluten, dairy, and nuts, making them a suitable option for individuals with food sensitivities or allergies. However, those with a known legume or bean allergy should exercise caution, as beans may trigger allergic reactions in certain individuals.
Dietary Preferences:
Lima beans are highly versatile, making them an excellent choice for various dietary preferences:
- Vegan/Vegetarian: They are plant-based and suitable for both vegans and vegetarians.
- Gluten-Free: Naturally gluten-free, making them a great option for those with celiac disease or gluten intolerance.
- High-Protein: Lima beans provide a plant-based protein source, ideal for vegetarians and those seeking alternative protein options.
- Low-Fat: With a very low fat content, lima beans are perfect for those following low-fat or heart-healthy diets.
- High-Fiber: Rich in dietary fiber, making them an excellent choice for digestive health.
Advice:
Lima beans are a great addition to a balanced diet due to their rich nutrient profile. They’re packed with vitamins, minerals, and fiber, which contribute to heart health, digestive function, and overall well-being. Cooking them without added salt ensures a healthier option, and their creamy texture makes them a popular choice for soups, dips, and casseroles. For a more vibrant meal, consider combining lima beans with other colorful vegetables, whole grains, or lean proteins.
Conclusion:
Lima beans, when cooked without salt, offer an array of nutritional benefits, making them a worthy addition to any meal plan. Packed with protein, fiber, vitamins, and minerals, they support a variety of health benefits, from boosting energy to improving heart health. Whether you’re incorporating them into soups, salads, or savory side dishes, these legumes provide an excellent, nutritious option for a wide range of dietary needs.
