Bean Broth

Bean broth is a nutrient-dense liquid base that offers a light yet satisfying profile. Regarding the Calories in Bean Broth, a 100g serving contains 65 kcal, 3.5g of protein, 11.2g of carbohydrates, 0.5g of fat, and 2.8g of fiber. When considering How many calories in Bean Broth are appropriate for your daily intake, it is important to note that this low-calorie density makes it an excellent choice for volume eating.

Nutrition facts (per 100 g)

Vitamins and minerals

Bean broth is a significant source of plant-based micronutrients, particularly minerals such as potassium, magnesium, and iron, which are essential for cardiovascular health and oxygen transport. The presence of 2.8g of fiber per 100g supports digestive regularity and gut microbiome health. Additionally, the broth retains water-soluble B vitamins leached from the beans during the boiling process, contributing to energy metabolism. While the sodium content is approximately 250mg per 100g, this can be modulated by controlling the amount of salt added during the preparation phase. Overall, it serves as a hydrating and mineral-rich addition to any meal plan.

Diet impact

Bean broth is an exceptional tool for weight management due to its high water content and fiber, which promote satiety without excessive caloric intake. By tracking the Calories in Bean Broth, individuals can easily incorporate it into calorie-restricted diets to manage hunger between meals. Its protein content, while modest, supports muscle maintenance, making it a useful component for those focusing on lean mass preservation during a cut. For those following a vegan or plant-based diet, it provides a crucial source of plant proteins and minerals that are often difficult to obtain in liquid-based meals. While not suitable for strict ketogenic diets due to its carbohydrate content, it fits perfectly into balanced, moderate-carb, or Mediterranean-style eating patterns. The Calories in Bean Broth remain low enough that it can be consumed in larger volumes to provide a feeling of fullness, aiding in long-term dietary adherence.

Preparation variations

The nutritional profile of bean broth is highly dependent on the preparation method. When prepared by boiling dried beans, the broth captures the essence of the legumes. If the beans are soaked and the soaking water is discarded, some antinutrients are reduced, though some mineral loss occurs. Adding fats like olive oil or bacon during the cooking process will significantly increase the caloric density, potentially doubling the fat content per 100g. Conversely, using a pressure cooker preserves more nutrients compared to long-boil methods. Frying or sautéing aromatics like onions and garlic in oil before adding water adds flavor but increases the caloric load by approximately 40-80 kcal per tablespoon of oil used.

Frequently asked questions

Does Bean Broth make you fat?

No, bean broth does not cause weight gain on its own. With only 65 kcal per 100g, it is a low-energy-density food. Within the context of a balanced diet that respects your total daily caloric expenditure, it does not contribute to fat accumulation.

Can you eat Bean Broth at night?

Yes, you can consume bean broth at night. It is generally easy to digest and provides fiber that can help stabilize blood sugar levels while you sleep. A standard serving of 150-200ml is recommended to avoid excessive fluid intake before bedtime.

Is Bean Broth healthy?

Yes, it is very healthy. It provides 3.5g of protein and 2.8g of fiber per 100g, along with essential minerals like potassium. However, individuals with hypertension should be mindful of the 250mg of sodium per 100g and consider using low-sodium preparation methods.