White Beans (Mature Seeds, Raw)
White beans are a versatile and nutritious legume that can be a great addition to a wide variety of dishes. Known for their mild flavor and creamy texture when cooked, they are often used in soups, stews, salads, and casseroles. These beans are not only packed with protein but also offer an array of essential vitamins and minerals, making them a healthy and balanced choice for many diets.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 333 kcal |
| Protein | 23.36 g |
| Fat | 0.85 g |
| Saturated Fat | 0.219 g |
| Carbohydrates | 60.27 g |
| Fiber | 15.2 g |
| Sugar | 2.11 g |
| Calcium | 240 mg |
| Iron | 10.44 mg |
| Magnesium | 190 mg |
| Phosphorus | 301 mg |
| Potassium | 1795 mg |
| Sodium | 16 mg |
| Zinc | 3.67 mg |
| Copper | 0.984 mcg |
| Manganese | 1.796 mg |
| Selenium | 12.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.437 mg |
| Riboflavin (Vitamin B2) | 0.146 mg |
| Niacin (Vitamin B3) | 0.479 mg |
| Vitamin B6 | 0.318 mg |
| Folate | 388 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
White beans are naturally gluten-free and do not contain common allergens like dairy, soy, or nuts. However, individuals with legume sensitivities should consult their healthcare provider before incorporating them into their diet.
Dietary Preferences:
- Vegetarian: White beans are plant-based and suitable for vegetarian and vegan diets.
- Gluten-Free: These beans are naturally free from gluten and can be enjoyed by those with gluten intolerance or celiac disease.
- High-Protein: With a high protein content, white beans are an excellent plant-based protein source for those on vegetarian, vegan, or plant-based diets.
- High-Fiber: The beans provide a significant amount of fiber, supporting digestive health and helping to maintain blood sugar levels.
Cooking Tips:
White beans need to be cooked thoroughly before consumption, as raw beans can be toxic. Soaking beans overnight and boiling them for at least an hour ensures they reach a safe and palatable texture. To enhance the flavor, consider adding herbs and spices such as garlic, rosemary, or bay leaves during cooking.
Conclusion:
White beans are a highly nutritious ingredient, rich in protein, fiber, and essential minerals such as iron, magnesium, and potassium. Their mild flavor and creamy texture make them a versatile choice for a wide range of dishes, from hearty soups to fresh salads. By incorporating white beans into your diet, you not only enjoy their delicious taste but also gain a wealth of health benefits.
