Beans Nutrition Facts

Beans are among some of the oldest cultivated vegetables. There are various types of beans that differ with shapes, sizes, taste and nutritional facts. Kidney beans, pinto beans, broad beans, fava beans, lima beans, etc. are some of the different types of beans. Each of them is loaded with dietary fibers, proteins and major vitamins and minerals like vitamin A, vitamin C, potassium, calcium and magnesium. The amount of the above given nutrients varies from one type of bean to other. Beans are very low in fat and cholesterol and they also help to lower the bad cholesterol in the body. Since they are high in proteins, they make excellent meat substitute for vegetarians. They are extremely low in calories and hence are favorite food for calorie conscious people. Before knowing more about beans nutritional value, let us take a look at some figures related to nutrition in beans.

Nutritional Information About Beans

Nutrition in Baked Beans
Given below are nutrition facts for 1 cup serving of canned baked beans with no salt.

Vitamins
Vitamin C	7.8 mg	Thiamin	0.4 mg
Riboflavin	0.2 mg	Niacin	1.1 mg
Vitamin B6	0.3 mg	Vitamin K	2.0 mcg*
Vitamin A	268 IU#	Vitamin E	0.4 mg
Minerals
Calcium	126 mg	Iron	0.7 mg
Magnesium	81.0 mg	Zinc	3.5 mg
Sodium	2.5 mg	Phosphorus	263 mg
Potassium	749 mg	Selenium	11.4 mcg
Fats
Total Fat Content	1.0 g	Monounsaturated Fat	0.1 g
Polyunsaturated	0.4 g	Cholesterol	0.0 mg
Other Macro Nutrients
Water	184 g	Sugar	19.7 g
Protein	12.1 g	Carbohydrate	51.8 g

Note: * - Micro Gram, # - International Unit

Nutrition in Refried Beans
Given below are nutrition facts for 1 cup serving of canned refried beans.

Vitamins
Vitamin C	14.3 mg	Thiamin	0.1 mg
Riboflavin	0.0 mg	Niacin	1.0 mg
Vitamin B6	0.3 mg	Vitamin K	5.5 mcg*
Vitamin A	0.0 IU#	Vitamin E	0.1 mg
Minerals
Calcium	78.6 mg	Iron	4.0 mg
Magnesium	90.4 mg	Zinc	1.5 mg
Sodium	1069 mg	Phosphorus	264 mg
Potassium	800 mg	Selenium	15.5 mcg
Fats
Total Fat Content	2.8 g	Monounsaturated Fat	0.9 g
Polyunsaturated	0.8 g	Cholesterol	0.0 mg
Other Macro Nutrients
Water	181 g	Sugar	1.1 g
Protein	12.9 g	Carbohydrate	36.3 g

Note: * - Micro Gram, # - International Unit

Beans Nutrition Chart
The table given below provides nutrition facts about the amount of carbohydrates, proteins, fats and important minerals present in various types of beans.

Type of Bean	Carbohydrates (grams)	Proteins (grams)	Fats (grams)	Energy (Calories)	Fiber (grams)	Potassium (milligrams)	Iron (milligrams)	Calcium (milligrams)
Azuki Beans	56.97	17.30	0.23	294	16.8	1,224	4.6	64
Black Beans	40.78	15.24	0.93	227	15.0	611	3.61	46
Broad Beans	33.40	12.92	0.68	187	9.2	456	2.55	61
Cranberry Beans	43.29	16.53	0.81	241	17.7	685	3.70	88
Garbanzo Beans	44.97	14.53	4.25	269	12.5	477	4.74	80
Great Northern Beans	37.33	14.74	0.80	209	12.4	692	3.77	120
Green Beans	8.40	2	0.24	36	3.6	220	2.16	58
Kidney Beans - All Varieties	40.36	15.35	0.89	225	11.3	713	5.20	50
Lima Beans (Canned)	33.06	10.10	0.72	176	13	706	4.00	70
Lima Beans	40.19	11.58	0.54	209	9.0	969	4.17	54
Mung Beans (Canned)	2.67	1.75	0.07	15	0.16	34	0.54	18
Navy Beans	15.8	15.8	0.10	258	10	670	4.5	128
Pink Beans	47.17	15.31	0.83	252	9.0	859	3.89	88
Pinto Beans	44	15.8	0.10	235	7	495	4.5	81
Shellie Beans	15.17	4.31	0.47	74	8.3	267	2.43	71

Nutritional Benefits of Beans
With so many important nutrients present in the beans, the health benefits of beans are endless. There is no cholesterol present in beans, which makes them heart healthy vegetables. Beans are high in both soluble and insoluble fibers. Thus they absorb the bad cholesterol present in the body. According to a survey, a person can lower the bad cholesterol level by 10% in 6 weeks by eating one cup of cooked beans on daily basis. This consumption of beans automatically reduces the risk of heart diseases by 20%. Since they are high in proteins and fibers, they make stomach full very soon and reduce hunger pangs. Beans are also beneficial for diabetic patients, since they help in regulating insulin level in the body. They are also low in glycemic index, which makes them good energy sources for diabetic patients. Beans are rich in antioxidants and help to reduce risk of developing certain cancers like colorectal and prostate cancer. Potassium, magnesium, calcium and iron are some of the important minerals present in beans. Potassium and magnesium are necessary to maintain normal blood pressure, while calcium and iron are necessary for healthy bones.

This was a summary on nutrition facts about beans. Canned beans are high in sodium and fat due to use of preservatives. Thus, ensure you buy canned beans that are low in sodium and fats. So, try to include beans in your daily meals and enjoy their health benefits.