Native to South America, lima beans are one of the popular species of beans that are known for their high nutritional value all over the world. The following article provides information on their nutritional value.
Lima beans are used in a variety of dishes. These are available throughout the year in canned and dried form. These species come in two primary forms; large and small. The larger species are believed to be endemic to the Andes, and the smaller, Mesoamerica (Mexico and Central America). They are also known as butter beans, due to the starchy texture.
Nutritional Value of Lima Beans
A table has been put up below, giving the nutritional values of lima beans. It is to be noted that the values in percentage are based on a 2000-calorie diet.
Serving Size: 10 ounce.
| Nutrients | Value |
| Total Fat | 1 g (2%) |
| Sodium | 215 mg (9%) |
| Total carbohydrate | 60 g (20%) |
| Dietary fiber | 18 g (72%) |
| Sugars | 4 g |
| Protein | 19 g |
| Vitamin A | 591 IU (12%) |
| Vitamin C | 39.8 mg (66%) |
| Vitamin B1 (Thiamin) | 0.2 mg (15%) |
| Vitamin B2 (Riboflavin) | 0.2 mg (11%) |
| Vitamin B3 (Niacin) | 3.3 mg (17%) |
| Vitamin B6 (Pyridoxine) | 0.4 mg (19%) |
| Vitamin B9 (Folate) | 65.3 mcg (16%) |
| Pantothenic Acid | 0.5 mg (5%) |
| Calcium | 93.3 mg (9%) |
| Iron | 5.7 mg (31%) |
| Magnesium | 131 mg (33%) |
| Phosphorous | 302 mg 30%) |
| Zinc | 2.3 mg (15%) |
| Copper | 0.5 mg (26 %) |
| Manganese | 2.0 mg (101%) |
| Potassium | 945 mg (27%) |
| Selenium | 1.9 mcg (3%) |
The calorie count for these beans for the same serving size comes up to 320.
Health Benefits
- The high dietary fiber content of these beans prevent the blood sugar level from rising rapidly, soon after a meal.
- Being rich in fiber, they also help in lowering the cholesterol in the body.
- Being rich in iron, these beans boost the growth and development of cells in the body. This is especially beneficial for people who follow a strict vegetarian diet.
- Some research studies suggest that the regular intake of butter beans and other legumes lower the risk of heart diseases by a good 82%. It is believed that the reduced risk of heart disease is due to the presence of folate and magnesium in these beans. Also, folate is a must for healthy fetal development.
- Butter beans when combined with whole grains like brown rice, wheat pasta, etc., provide enough protein to the body, which can be otherwise obtained from meat or dairy products. However, the advantage with these beans is that they do not contain the high calories or saturated fat, that are usually found in meat and dairy products.
- People whose diet do not allow high intake of sodium, can include these beans in their diet, as they are low in sodium.
- Due to its antioxidant properties, including these in your diet will lower the risk of illnesses.
On a concluding note, do include these beans in your diet to reap the nutritional benefits.