Broad Bean
Broad beans are a nutritious legume, offering a moderate energy density. For 100g, the Calories in Broad Bean are 88 kcal. This serving provides 7.6g of protein, 17.7g of carbohydrates, and a low 0.7g of fat. Additionally, it's an excellent source of dietary fiber with 5.4g and contains only 5mg of sodium. So, when asking How many calories in Broad Bean, the answer is 88 kcal per 100g, making them a wholesome addition to various diets.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 88 kcal |
| Protein | 7.6 g |
| Carbohydrates | 17.7 g |
| Fat | 0.7 g |
| Fiber | 5.4 g |
| Sodium | 5 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond their macronutrient profile, broad beans are packed with essential micronutrients crucial for overall health. They are particularly rich in folate (Vitamin B9), vital for cell growth and function, and various other B vitamins like thiamine (B1) and niacin (B3), which play key roles in energy metabolism. These vitamins contribute to nerve function and red blood cell formation, making broad beans a valuable dietary component.
Furthermore, broad beans provide a good array of minerals. They are a notable source of iron, important for oxygen transport and preventing anemia, and magnesium, which supports muscle and nerve function, blood sugar control, and blood pressure regulation. Potassium, another mineral found in broad beans, is essential for maintaining fluid balance and healthy blood pressure. The significant fiber content (5.4g per 100g) aids in digestive health, promoting regularity and contributing to satiety, which can be beneficial for weight management.
Diet impact
Broad beans are an excellent food for various dietary goals, including muscle gain and weight management. With 7.6g of protein per 100g, they contribute to muscle repair and growth, making them suitable for individuals focused on hypertrophy. Their high fiber content (5.4g) promotes satiety, helping to reduce overall calorie intake and making them beneficial for weight loss diets. The combination of protein and fiber helps keep you feeling full for longer, preventing overeating. The Calories in Broad Bean are moderate at 88 kcal per 100g, allowing for a substantial portion without excessive calorie load.
For specific diets, broad beans fit well into vegan and vegetarian eating patterns as a plant-based protein source. While not strictly low-carb or ketogenic due to their 17.7g of carbohydrates per 100g, they can be included in moderate amounts in some balanced diets. Their low fat content (0.7g) also makes them a lean protein and carbohydrate source. Incorporating broad beans into meals can enhance nutrient density and provide sustained energy, supporting overall dietary adherence and health.
Preparation variations
The caloric and nutritional values of broad beans can change significantly based on preparation methods. Raw broad beans retain their full nutrient profile. When boiled, as is common, the caloric value per 100g might slightly decrease if water is absorbed, diluting the nutrients, or increase if they are drained and served, as the weight of water is removed. However, the primary change is often in texture and digestibility. Boiling for a short period (e.g., 3-5 minutes) helps retain most water-soluble vitamins, but prolonged boiling can lead to some loss.
Methods like grilling or baking, especially without added fats, tend to concentrate the nutrients and calories per gram as water evaporates. For instance, 100g of grilled broad beans might have a slightly higher caloric density than 100g of boiled ones due to water loss. The most significant alteration occurs with frying, where broad beans absorb oil. Frying can drastically increase the fat content and, consequently, the caloric value. For example, if 100g of broad beans absorbs 5g of oil (approx. 45 kcal), the total calories would jump from 88 kcal to around 133 kcal, and the fat content would increase from 0.7g to 5.7g, altering the overall nutritional impact.
Frequently asked questions
Does Broad Bean make you fat?
No, broad beans do not inherently make you fat. A 100g serving contains 88 kcal, which is a moderate amount. Like any food, consuming broad beans in excess of your daily caloric needs can contribute to weight gain, but within a balanced diet and appropriate portion sizes, they do not contribute to weight gain.
Can you eat Broad Bean at night?
Yes, you can eat broad beans at night. They are a good source of fiber (5.4g per 100g), which can aid digestion, but some individuals might find high-fiber foods before bed cause discomfort. A moderate portion, such as 100-150g, should be well-tolerated by most people and can provide sustained satiety without being overly heavy.
Is Broad Bean healthy?
Yes, broad beans are very healthy. They are rich in protein (7.6g/100g), dietary fiber (5.4g/100g), and essential micronutrients like folate, iron, and magnesium. They are also low in fat (0.7g/100g) and sodium (5mg/100g). There are no significant objective caveats; they are a highly nutritious legume.