Nutritious Yellow Beans: A Protein-Packed, Fiber-Rich Superfood for Every Meal
Yellow Beans (Mature Seeds, Cooked, with Salt)
Yellow beans are a nutritious and versatile legume, offering a rich source of protein, fiber, and essential minerals. Typically, these beans are cooked with a pinch of salt, making them an easy addition to various dishes like salads, soups, and stews. Below is the detailed nutritional information for cooked yellow beans with salt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144 kcal |
| Protein | 9.16 g |
| Total Fat | 1.08 g |
| Saturated Fat | 0.279 g |
| Carbohydrates | 25.28 g |
| Dietary Fiber | 10.4 g |
| Sugars | 0.34 g |
| Calcium | 62 mg |
| Iron | 2.48 mg |
| Magnesium | 74 mg |
| Phosphorus | 183 mg |
| Potassium | 325 mg |
| Sodium | 5 mg |
| Zinc | 1.06 mg |
| Copper | 0.186 mcg |
| Manganese | 0.455 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 1.8 mg |
| Thiamin (Vitamin B1) | 0.187 mg |
| Riboflavin (Vitamin B2) | 0.103 mg |
| Niacin (Vitamin B3) | 0.708 mg |
| Vitamin B6 | 0.129 mg |
| Folate (Vitamin 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:
Yellow beans are naturally free of gluten, dairy, and common allergens, making them a safe choice for individuals with gluten intolerance or dairy allergies. However, as they are cooked with salt, those who are sensitive to sodium should monitor their intake accordingly.
Dietary Preferences:
Yellow beans are an excellent addition to a variety of dietary preferences:
- Vegetarian & Vegan: Naturally plant-based, they fit well into vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, they can be enjoyed by those with celiac disease or gluten sensitivity.
- High-Fiber Diets: The high fiber content makes yellow beans beneficial for digestive health and maintaining a healthy weight.
- Low in Saturated Fat: With minimal saturated fat, they align well with heart-healthy eating patterns.
Cooking Advice:
To maximize the nutritional benefits of yellow beans, consider pairing them with whole grains, such as quinoa or brown rice, to create a balanced, protein-rich meal. If you’re watching your sodium intake, be mindful of the amount of salt you add during cooking or opt for low-sodium varieties.
Conclusion:
Yellow beans are a highly nutritious, fiber-rich legume that can serve as an excellent base for many meals. Whether you’re making a hearty soup, a protein-packed salad, or a filling stew, these beans offer a satisfying and healthful option. Their impressive nutritional profile supports a variety of dietary needs, making them a versatile addition to your cooking repertoire.
