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beans cranberry mature seeds
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Beans, cranberry (roman), mature seeds

🔥 335 Calories
💪 23g Protein
⚡ 60g Carbohydrates
🥑 1.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, cranberry (roman), mature seeds
Energy density
Dense
335 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 70% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 30 · GL 20
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in potassiumHigh in iron

Nutritional Information

335
kcal/100g
Protein
23g
Carbohydrates
60g
Fat
1.2g
Glycemic Index:
30

About Beans, cranberry (roman), mature seeds

Cranberry beans, also known as Roman beans, are a variety of common beans (Phaseolus vulgaris) that are cultivated primarily in North and South America. Their name derives from the cranberry color of their seeds, which are speckled with red or maroon. These beans are traditionally used in various cuisines, particularly in Italian and Latin American dishes, where they add both flavor and texture to meals. They are harvested when mature and are often dried for preservation, making them a staple ingredient in many households.

Nutritionally, cranberry beans are a powerhouse packed with protein, fiber, and essential vitamins and minerals. With approximately 335 calories per 100 grams, they provide 23 grams of protein, making them an excellent choice for muscle building and repair. Additionally, they are rich in carbohydrates, contributing to energy levels, while being low in fat. Their high fiber content aids digestion, and they are versatile in culinary uses, from soups to salads, providing both sustenance and flavor in a healthy diet.

Health Benefits

Rich source of plant-based protein, essential for muscle repair and growth.
High in dietary fiber, promoting digestive health and preventing constipation.
Contains essential minerals such as iron, which supports oxygen transport in the body.
Good source of antioxidants that help reduce oxidative stress and inflammation.
May aid in weight management due to their high fiber and protein content, promoting satiety.
Supports heart health by being low in saturated fat and cholesterol.
Can help regulate blood sugar levels due to their low glycemic index.
Provides B vitamins that are crucial for energy metabolism and brain health.
May help lower cholesterol levels and improve overall cardiovascular health.
Versatile ingredient that can enhance the nutritional profile of various dishes.

Recommended Food Pairings

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Cilantro - adds a fresh flavor that complements the earthy taste of beans.
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Tomatoes - enhance the dish's umami flavor while providing vitamin C.
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Rice - creates a complete protein meal when combined with beans.
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Avocado - provides healthy fats and creaminess to balance the meal.
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Spices like cumin and chili powder - add warmth and depth of flavor to dishes.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Soak dry beans overnight to reduce cooking time and enhance digestibility.
  • •Cook beans thoroughly to remove any anti-nutritional factors.
  • •Incorporate beans into salads or soups for added nutrition.
  • •Puree cooked beans for use in dips or spreads.
  • •Combine with whole grains for a balanced meal.

Selection & Storage

How to choose:

  • ✓Select beans that are firm and free from cracks or blemishes.
  • ✓Check for a uniform color and avoid beans with discoloration.
  • ✓Choose packages that are intact and have not been damaged.
  • ✓Consider organic options for fewer pesticides.
Storage
Store in a cool, dry place away from direct sunlight, ideally in an airtight container.
Shelf life
Dried cranberry beans can last up to 1 year in a cool, dry place; cooked beans should be consumed within 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with allergies to legumes should avoid cranberry beans.
  • ⚠️People with certain gastrointestinal conditions may need to limit their intake.
  • ⚠️Excessive consumption of beans can lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking to eliminate toxins present in raw beans.

Frequently Asked Questions

How many calories does Beans, cranberry (roman), mature seeds have?

Cranberry beans contain approximately 335 calories per 100 grams, making them a nutritious option for energy.

Is Beans, cranberry (roman), mature seeds healthy?

Yes, cranberry beans are healthy as they are rich in protein, fiber, vitamins, and minerals, and low in fat and cholesterol.

How should Beans, cranberry (roman), mature seeds be stored?

Store dried cranberry beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5-7 days.

What are the benefits of eating Beans, cranberry (roman), mature seeds?

Eating cranberry beans can provide numerous health benefits, including improved digestion, muscle repair, and enhanced heart health due to their nutrient-rich profile.

How much Beans, cranberry (roman), mature seeds can I eat per day?

A recommended portion is about 150 grams, or approximately 1 cup cooked, which can be consumed 2-3 times a week for balanced nutrition.

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