The red eye bean, also known as the European soldier bean, is a white bean with red markings that look like an 18th-century toy soldier. The red eye bean has a mild flavor and firm texture, and makes a healthy and colorful addition to soups and salads. Like most other beans, the red eye bean is a good source of carbohydrates, fiber and iron.
Calories
A 1/2-cup serving of cooked red eye beans contains 111 calories. By comparison, a 1/2-cup serving of cooked garbanzo beans contains 80 to 120 calories. Because of their nutrient composition, beans are considered both a vegetable and a protein food, making them a healthy source of calories.
Carbohydrates
Red eye beans are a healthy source of carbohydrates and fiber. A 1/2-cup serving contains 20 g of carbohydrates and 5 g of fiber. The carbohydrates in the bean provide your body with energy. In addition, the beans are a low-glycemic food, which means they digest slowly, allowing for a steady release of energy, or sugar, into your bloodstream. One serving of cooked red eye beans meets 20 percent of your daily value for fiber, making it a high-fiber food choice. The percent daily value was determined by the Food and Drug Administration and is based on a 2,000-calorie diet for healthy adults. Including more high-fiber foods in your diet lowers your risk of chronic diseases such as diabetes and heart disease.
Protein and Fat
Red eye beans are low in fat and a good source of protein. A 1/2-cup serving cooked has 8 g of protein and 0.3 g of total fat. While the protein content in beans makes them a healthy substitute for animal sources of protein, beans are not a complete protein. A complete protein provides all of the essential amino acids. However, if you eat a varied diet throughout the day that includes whole grains and vegetables, you should be able to adequately meet your essential amino acid needs.
Minerals
Red eye beans can also help you meet some of your daily mineral needs. A 1/2-cup serving of the cooked beans meets 8 percent of your daily value for calcium and 18 percent of your daily value for iron. Calcium is needed for bone health, and many Americans do not get enough in their diets, according to the National Institutes of Health Office of Dietary Supplements. Iron is needed for normal growth and development and for oxygen transport in your blood. Iron deficiency anemia is one of the most common nutritional disorders in the world, says the Office of Dietary Supplements.
References
- Chieftain Wild Rice: European Soldier Bean
- California Dry Bean Board: Bean Basics
- U.S. Department of Agriculture; Dietary Guidelines for Americans, 2010; Foods and Nutrients to Increase
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Centers for Disease Control and Prevention: Protein
- MayoClinic.com; Percent Daily Value: What Does it Mean?; Katherine Zeratsky; May 2010
- Office of Dietary Supplements; Iron; August 2007
- Office of Dietary Supplements; Calcium; June 2011
