Low in fats and high in dietary fibers are some of the chief beans nutrition facts. To know more about beans nutritional content, read on the article given below.
Beans are among some of the oldest cultivated vegetables. There are various types of beans that differ with shapes, sizes, taste and nutritional facts. Kidney beans, pinto beans, broad beans, fava beans, lima beans, etc. are some of the different types of beans. Each of them is loaded with dietary fibers, proteins and major vitamins and minerals like vitamin A, vitamin C, potassium, calcium and magnesium. The amount of the above given nutrients varies from one type of bean to other. Beans are very low in fat and cholesterol and they also help to lower the bad cholesterol in the body. Since they are high in proteins, they make an excellent meat substitute for vegetarians. They are extremely low in calories and hence are a favorite food among the calorie conscious people. Before knowing more about beans nutritional value, let us take a look at some figures related to nutrition in beans.
Nutrition in Baked Beans
Given below are nutrition facts for 1 cup serving of canned baked beans with no salt.
| Vitamins | |
| Vitamin C | 7.8 mg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1.1 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin K | 2.0 mcg* |
| Vitamin A | 268 IU# |
| Vitamin E | 0.4 mg |
Note: * – Micro Gram, # – International Unit
| Minerals | |
| Calcium | 126 mg |
| Iron | 0.7 mg |
| Magnesium | 81.0 mg |
| Zinc | 3.5 mg |
| Sodium | 2.5 mg |
| Phosphorus | 263 mg |
| Potassium | 749 mg |
| Selenium | 11.4 mcg |
| Fats | |
| Total Fat Content | 1.0 g |
| Monounsaturated Fat | 0.1 g |
| Polyunsaturated | 0.4 g |
| Cholesterol | 0.0 mg |
| Other Macro Nutrients | |
| Water | 184 g |
| Sugar | 19.7 g |
| Protein | 12.1 g |
| Carbohydrate | 51.8 g |
Nutrition in Refried Beans
Given below are nutrition facts for 1 cup serving of canned refried beans.
| Vitamins | |
| Vitamin C | 14.3 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.0 mg |
| Niacin | 1.0 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin K | 5.5 mcg* |
| Vitamin A | 0.0 IU# |
| Vitamin E | 0.1 mg |
Note: * – Micro Gram, # – International Unit
| Minerals | |
| Calcium | 78.6 mg |
| Iron | 4.0 mg |
| Magnesium | 90.4 mg |
| Zinc | 1.5 mg |
| Sodium | 1069 mg |
| Phosphorus | 264 mg |
| Potassium | 800 mg |
| Selenium | 15.5 mcg |
| Fats | |
| Total Fat Content | 2.8 g |
| Monounsaturated Fat | 0.9 g |
| Polyunsaturated | 0.8 g |
| Cholesterol | 0.0 mg |
| Other Macro Nutrients | |
| Water | 181 g |
| Sugar | 1.1 g |
| Protein | 12.9 g |
| Carbohydrate | 36.3 g |
Beans Nutrition Chart
The table given below provides nutrition facts about the amount of carbohydrates, proteins, fats and important minerals present in various types of beans.
| Type of Bean | Carbohydrates (grams) | Proteins (grams) | Fats (grams) | Energy (Calories) | Fiber (grams) | Potassium (milligrams) | Iron (milligrams) | Calcium (milligrams) |
| Azuki Beans | 56.97 | 17.30 | 0.23 | 294 | 16.8 | 1,224 | 4.6 | 64 |
| Black Beans | 40.78 | 15.24 | 0.93 | 227 | 15.0 | 611 | 3.61 | 46 |
| Broad Beans | 33.40 | 12.92 | 0.68 | 187 | 9.2 | 456 | 2.55 | 61 |
| Cranberry Beans | 43.29 | 16.53 | 0.81 | 241 | 17.7 | 685 | 3.70 | 88 |
| Garbanzo Beans | 44.97 | 14.53 | 4.25 | 269 | 12.5 | 477 | 4.74 | 80 |
| Great Northern Beans | 37.33 | 14.74 | 0.80 | 209 | 12.4 | 692 | 3.77 | 120 |
| Green Beans | 8.40 | 2 | 0.24 | 36 | 3.6 | 220 | 2.16 | 58 |
| Kidney Beans – All Varieties | 40.36 | 15.35 | 0.89 | 225 | 11.3 | 713 | 5.20 | 50 |
| Lima Beans (Canned) | 33.06 | 10.10 | 0.72 | 176 | 13 | 706 | 4.00 | 70 |
| Lima Beans | 40.19 | 11.58 | 0.54 | 209 | 9.0 | 969 | 4.17 | 54 |
| Mung Beans (Canned) | 2.67 | 1.75 | 0.07 | 15 | 0.16 | 34 | 0.54 | 18 |
| Navy Beans | 15.8 | 15.8 | 0.10 | 258 | 10 | 670 | 4.5 | 128 |
| Pink Beans | 47.17 | 15.31 | 0.83 | 252 | 9.0 | 859 | 3.89 | 88 |
| Pinto Beans | 44 | 15.8 | 0.10 | 235 | 7 | 495 | 4.5 | 81 |
| Shellie Beans | 15.17 | 4.31 | 0.47 | 74 | 8.3 | 267 | 2.43 | 71 |
Nutritional Benefits of Beans
With so many important nutrients present in the beans, the health benefits of beans are endless. There is no cholesterol present in beans, which makes them heart healthy vegetables. Beans are high in both soluble and insoluble fibers. Thus they absorb the bad cholesterol present in the body. According to a survey, a person can lower the bad cholesterol level by 10% in 6 weeks by eating one cup of cooked beans on daily basis. This consumption of beans automatically reduces the risk of heart diseases by 20%. Since they are high in proteins and fibers, they help fill the stomach quickly and reduce hunger pangs. Beans are also beneficial for diabetic patients, since they help in regulating the insulin level in the body. They are also low in glycemic index, which makes them good energy sources for diabetic patients. Beans are rich in antioxidants and help to reduce the risk of developing certain cancers like colorectal and prostate cancer. Potassium, magnesium, calcium and iron are some of the important minerals present in beans. Potassium and magnesium are necessary to maintain normal blood pressure, while calcium and iron are necessary for healthy bones.
This was a summary on nutrition facts about beans. Canned beans are high in sodium and fat due to use of preservatives. Thus, ensure you buy canned beans that are low in sodium and fats. So, try to include beans in your daily meals and enjoy their health benefits.