Beans have been a staple ingredient in diets throughout the world since before biblical times, according to Susan Raatz of the U.S. Department of Agriculture's Agricultural Research Service. Beans, however, are not a regular part of the American diet. While the USDA recommends Americans eat 3 cups of beans a week, most only get in about 1/4 cup. The USDA's Nutrient Database provides the nutritional information for a variety of beans, which can help you understand their nutritional value.
Lima Beans
Like many beans, lima beans are a good meat alternative source of iron. Dietary iron supports oxygen transport throughout your body. Adding a vitamin C rich food, such as peppers or tomatoes, when eating beans will enhance your iron absorption. A 100-g serving of cooked lima beans contains 123 calories, 7 g of protein, 0.3 g of total fat, 24 g of carbohydrates, 5.3 g of fiber, 2.45 mg of iron, 32 mg of calcium and 26 mcg of folate.
Kidney Beans
Beans are a good source of fiber and can improve satiety by slowing digestion. Fiber also helps lower blood cholesterol levels. Healthy adults need between 21 and 38 g of fiber a day. A 100-g serving of kidney beans provides more than 6 g towards your daily fiber needs. The same sized serving contains 127 calories, 9 g of protein, 0.5 g of total fat, 23 g of carbohydrates, 6.4 g of fiber, 35 mg of calcium, 2.2 mg of iron and 130 mcg of folate. Women of childbearing age need 400 mcg of folate a day to help prevent neural tube defects in their children.
Mung Beans
A 100-g serving of cooked mung beans contains 105 calories, 7 g of protein, 0.3 g of total fat, 19 g of carbohydrates, 7.6 g of fiber, 27 mg of calcium, 1.4 mg of iron and 159 mcg of folate. Beans can be mixed with a starch, such as rice or pasta, to make a complete meal, or added as a source of protein to a salad.
Adzuki Beans
A 100-g serving of cooked adzuki beans contains 128 calories, 7.5 g of protein, 0.1 g of fat, 25 g of carbohydrates, 7.3 g of fiber, 28 mg of calcium, 2.0 mg of iron and 121 mcg of folate. Including more beans in your diet may increase help reduce your risk of obesity, cardiovascular disease, diabetes and cancer.
Member Comments