Beans.
Beans — Nutrition & Culinary Profile
legumeBeans are a versatile and hearty legume, offering a rich, earthy flavor and a satisfyingly creamy texture when slow-cooked. They act as a brilliant canvas for robust spices, absorbing broths and aromatics beautifully in stews, soups, and side dishes.
✓ Gluten-free✓ Mediterranean✓ Vegan✓ Vegetarian
Processing States
Minerals per 100g
Calcium143 mg
Iron8.2 mg
Magnesium140 mg
Phosphorus407 mg
Potassium1406 mg
Sodium24 mg
Zinc2.8 mg
Vitamins per 100g
Vitamin A0 µg
Vitamin C4.5 mg
Vitamin D0 µg
Vitamin E0.2 mg
Vitamin K19 µg
Vitamin B10.5 mg
Vitamin B20.2 mg
Vitamin B3 (Niacin)2.1 mg
Vitamin B60.4 mg
Vitamin B9 (Folate)0.4 µg
Vitamin B120 µg
Culinary Profile
Sweetness
2
Acidity
1
Bitterness
2
Umami
5
Aroma
3
TextureHard and dense when raw; creamy, starchy, and tender when cooked
Food Properties
Glycemic Index24
Glycemic Load10
pH6
Water Activity0.4
Kitchen Measures
1 Cup
189.3 g1 cup to grams
1 Tablespoon
11.8 gtablespoon to grams
1 Teaspoon
3.9 gteaspoon to grams
Density0.8 g/ml
Used in Cooking
Season
all year
Best Pairings
Beans — nutrition facts & calories
Protein, fat, carbs, vitamins & minerals — full profile.