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broadbeans immature seeds raw
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Broadbeans, immature seeds, raw

🔥 72 Calories
💪 5.6g Protein
⚡ 11.7g Carbohydrates
🥑 0.6g Fat

At a glance

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

Category
Vegetables
Broadbeans, immature seeds, raw
Energy density
Moderate
72 kcal per 100g
Macro energy profile
Carb-led
30% Protein · 63% Carbohydrates · 7% Fat
Glycemic profile
Low GI
GI 40 · GL 7
Notable signals
High in fiberHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

72
kcal/100g
Protein
5.6g
Carbohydrates
11.7g
Fat
0.6g
Glycemic Index:
40

About Broadbeans, immature seeds, raw

Broad beans, also known as fava beans, are a type of legume that is native to the Mediterranean region. They have been cultivated since ancient times and are known for their wide, flat, bean-like appearance. Immature seeds of broad beans are harvested when they are young and tender, making them a popular ingredient in various culinary dishes around the world. Their vibrant green color and slightly sweet flavor make them a delightful addition to salads, soups, and stews.

Nutritionally, broad beans are a powerhouse of vitamins and minerals while being low in calories. With approximately 72 calories per 100g, they are an excellent source of protein, providing about 5.60g per serving. They also contain carbohydrates (11.70g) and healthy fats (0.60g), making them a balanced food choice. Rich in fiber, they support digestive health, while their content of essential nutrients like iron and vitamin B contributes to overall well-being. Incorporating broad beans into your diet can enhance meal variety and nutritional value.

Health Benefits

Rich in fiber, which aids in digestion and promotes gut health.
High in protein, supporting muscle repair and maintenance.
Contains essential vitamins and minerals, such as folate and magnesium.
May help regulate blood sugar levels due to its low glycemic index.
Supports heart health through potassium and low saturated fat content.
Rich in antioxidants, which can help reduce inflammation.
May improve bone health due to calcium and phosphorus content.
Supports weight management as a low-calorie, nutrient-dense food.
Can enhance skin health through vitamins A and C.
May improve mood and reduce fatigue due to its B vitamin content.

Recommended Food Pairings

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Broad beans pair well with lemon, enhancing their flavor and adding vitamin C.
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Combine with garlic for a savory dish rich in antioxidants.
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Pair with whole grains like quinoa for a balanced meal containing all essential amino acids.
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Mix with fresh herbs like parsley for added nutrients and flavor.
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Serve alongside grilled meats for a protein-rich meal.

How to Consume

Serving size
Recommended serving is 150g, about 1 cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam or blanch for a tender texture and vibrant color.
  • •Add to salads for a protein boost.
  • •Incorporate into soups for added nutrition.
  • •Mash and spread on toast for a unique appetizer.
  • •Use in stir-fries for a nutritious and colorful dish.

Selection & Storage

How to choose:

  • ✓Select bright green pods that are firm and plump.
  • ✓Avoid pods that are yellowing or have dark spots.
  • ✓Check for a fresh smell without any off odors.
  • ✓Choose pods that feel heavy for their size, indicating juiciness.
Storage
Store in a cool, dry place or refrigerate at temperatures below 5°C (41°F) in a breathable bag.
Shelf life
Best consumed within 5-7 days when refrigerated, and can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with fava bean allergies should avoid them.
  • ⚠️Those with G6PD deficiency should consult a healthcare provider before consumption.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Ensure proper cooking, as raw beans can contain harmful compounds.

Frequently Asked Questions

How many calories does Broadbeans, immature seeds, raw have?

Broad beans, immature seeds, raw contain approximately 72 calories per 100g, making them a low-calorie option for a nutrient-dense food.

Is Broadbeans, immature seeds, raw healthy?

Yes, broad beans are considered healthy due to their high protein content, fiber, vitamins, and minerals, contributing to various health benefits such as improved digestion and muscle repair.

How should Broadbeans, immature seeds, raw be stored?

Broad beans should be stored in a cool, dry place or refrigerated in a breathable bag to maintain freshness. Consume within 5-7 days or freeze for longer storage.

What are the benefits of eating Broadbeans, immature seeds, raw?

Eating broad beans provides numerous benefits including improved digestive health, muscle repair, and essential nutrient intake, making them a valuable addition to a balanced diet.

How much Broadbeans, immature seeds, raw can I eat per day?

A recommended serving size is about 150g, which can be enjoyed 2-3 times per week as part of a balanced diet.

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