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Food

Beans

Foods / Beans

About This Food

Description

It's time beans got their due credit! Not only are they rich in fiber and protein, but are a low glycemic food that provides an array of minerals and phytonutrients as well.

The vast family of legumes - a class of vegetables which contain edible seeds inside pods that grow after the plant flowers- beans - includes aduki beans, black beans, black-eyed peas, garbanzo beans, great northerns, kidney beans, lentils, lima beans, mung beans, navy beans, peanuts, green beans, green peas, pinto beans, soybeans, and many others.

See individual beans for more information.

Selecting & Storing

Dried beans must usually be soaked in water for several hours or overnight to rehydrate them before cooking. Beans labeled "quick-cooking" have been presoaked and redried before packaging; they require no presoaking and take considerably less time to prepare. The texture of these "quick" beans, however, is not as firm to the bite as regular dried beans. Store dried beans in an airtight container for up to a year.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Oxalate Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Iron
  • Magnesium
  • Protein
  • Folate
  • Thiamin
  • Phosphorous
  • Manganese
Good Source of
  • Potassium
  • Zinc
  • Copper
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Corn
  • No Nightshade
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s) canned

Chart Icon. View Calorie Breakdown

Calories: 227

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.93 g
Saturated Fat
0.24 g
Monounsaturated Fat
0.08 g
Polyunsaturated Fat
0.4 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
181 g
ALA
181 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
40.78 g
Net Carbohydrate
25.82 g
Sugars
0 g
Fiber
14.96 g
Protein
15.24 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
10.32 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.12 mg
6%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
256.28 mcg
64%
Niacin
0.87 mg
4%
Riboflavin
0.1 mg
6%
Thiamin
0.42 mg
28%
Choline
0 mg
0%
Minerals
Calcium
46.44 mg
5%
Copper
0.36 mg
18%
Iron
3.61 mg
20%
Magnesium
120.4 mg
30%
Manganese
0.76 mg
38%
Phosphorous
240.8 mg
24%
Potassium
610.6 mg
17%
Selenium
2.06 mcg
3%
Sodium
407.64 mg
17%
Zinc
1.93 mg
13%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

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