Food Ingredients info

Nutritious White Beans: Protein-Rich, Vegan & Gluten-Free Recipe Staple

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White Beans (Mature Seeds, Cooked, with Salt)

White beans, particularly in their mature seed form, offer a delightful and nutrient-packed addition to your meals. When cooked and seasoned with salt, these beans provide a great source of protein, fiber, and essential minerals, making them an ideal choice for those seeking a hearty and wholesome dish.

Nutritional Breakdown (per 100g):

Nutrient Amount
Energy 139 kcal
Protein 9.73 g
Total Fat 0.35 g
Saturated Fat 0.09 g
Carbohydrates 25.09 g
Dietary Fiber 6.3 g
Sugars 0.34 g
Calcium 90 mg
Iron 3.7 mg
Magnesium 63 mg
Phosphorus 113 mg
Potassium 561 mg
Sodium 242 mg
Zinc 1.38 mg
Copper 0.287 mcg
Manganese 0.636 mg
Selenium 1.3 mcg
Vitamin C 0.0 mg
Thiamin (B1) 0.118 mg
Riboflavin (B2) 0.046 mg
Niacin (B3) 0.14 mg
Vitamin B6 0.093 mg
Folate (B9) 81 mcg
Vitamin B12 0.0 mcg
Vitamin A 0.0 mcg
Vitamin E 0.94 mg
Vitamin D2 0.0 mcg

Allergen Information:

White beans are generally considered safe for most people and are not commonly associated with common allergens. However, individuals with legume allergies should exercise caution, as beans are a type of legume.

Dietary Preferences:

  • Vegetarian: Yes
  • Vegan: Yes
  • Gluten-Free: Yes
  • Dairy-Free: Yes
  • Nut-Free: Yes
  • Low-Fat: Yes
  • Low-Sodium: Not if salted

Health Benefits and Advice:

White beans are rich in plant-based protein, making them an excellent choice for vegetarians and vegans seeking alternative protein sources. They are also high in fiber, promoting digestive health and helping to maintain steady blood sugar levels. The high potassium content in white beans contributes to cardiovascular health by helping to regulate blood pressure.

The minerals found in white beans, such as iron and magnesium, support bone health, while the presence of folate aids in cell regeneration and overall vitality. These beans are naturally low in fat, with minimal saturated fat, making them heart-healthy when enjoyed as part of a balanced diet.

For those watching their sodium intake, it’s advisable to opt for unsalted beans or rinse canned beans before use to reduce sodium content.

Conclusion:

White beans, with their nutritious profile and versatility in the kitchen, are an ideal addition to soups, stews, salads, and casseroles. Whether you enjoy them as a main dish or a side, these beans can be prepared in various ways to suit your dietary needs, offering a hearty and healthy choice for your meals.

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