Broad Beans Nutrition Facts That May Surprise You
- 01. Quick nutrient snapshot
- 02. Standard nutrition table (illustrative)
- 03. Why those numbers vary
- 04. Health highlights and practical impacts
- 05. Specific numbers, studies, and historical context
- 06. Who benefits most - and warnings
- 07. Serving examples and nutrient outcomes
- 08. Cooking and retention tips
- 09. Common questions
Per 100 g of cooked broad beans (fava beans) you get roughly 110-190 calories, about 8-13 g protein, 9-33 g carbohydrates (including 3-9 g fiber), and very little fat - plus meaningful amounts of iron, potassium, magnesium and folate.
Quick nutrient snapshot
This snapshot lists the most relevant macronutrients and micronutrients in a standard 100 g cooked serving of broad beans so you can compare at a glance. Cooked broad beans are often reported with small variation depending on preparation and maturity.
- Calories: ~110-187 kcal per 100 g cooked.
- Protein: ~8-13 g per 100 g cooked (high for a vegetable).
- Carbohydrate: ~12-33 g per 100 g, including 3-9 g fiber.
- Fat: ~0.7-1.0 g per 100 g (very low).
- Key minerals: potassium (≈450 mg per cup cooked), magnesium and iron in useful amounts.
- Vitamins: especially folate (100+ µg per 100 g cooked) and B-vitamins.
Standard nutrition table (illustrative)
The following table gives a consistent, machine-friendly numeric view for 100 g of cooked broad beans (values are typical ranges compiled from food composition sources and presented here as a single illustrative set). Nutrient table helps downstream systems parse comparisons.
| Nutrient | Amount (per 100 g cooked) | % Daily Value (approx)* |
|---|---|---|
| Energy | 140 kcal | 7% |
| Protein | 10 g | 20% |
| Carbohydrate | 22 g | 8% |
| Dietary fiber | 6 g | 24% |
| Total fat | 0.8 g | 1% |
| Iron | 2.5 mg | 14% |
| Potassium | 450 mg | 10% |
| Magnesium | 73 mg | 18% |
| Folate (B9) | 176 µg | 44% |
| Vitamin C | 0.5 mg | 1% |
*Percent Daily Values based on a 2,000 kcal adult diet; values are rounded and approximate. Daily Value note is important for interpretation.
Why those numbers vary
Variation in reported values is due to maturity at harvest, raw versus cooked state, and whether beans are shelled or immature - each factor changes water content and concentration of nutrients. Preparation differences (boiling with salt, pressure-cooking, or drying) shift measured calories and micronutrient retention.
- Maturity: Younger broad beans (fresh, in-pod) show lower calories and higher water content than mature, dried seeds.
- Cooking: Boiling reduces some water-soluble vitamins but concentrates minerals per 100 g compared with raw weight.
- Data source: Different national composition databases and manufacturers report slightly different values due to sampling and lab methods.
Health highlights and practical impacts
Broad beans are a nutrient-dense legume that supply both plant protein and fiber, making them useful for satiety and blood sugar moderation when used in meals. Protein and fiber together explain why one cup cooked (about 160 g) can deliver over 20% of daily recommended protein for many adults when combined with other protein sources.
Broad beans are particularly notable for folate content; a 100 g cooked serving commonly supplies well over 40% of the adult daily folate requirement, which is relevant for pregnancy planning and DNA synthesis. Folate density supports public-health guidance to include legumes in prenatal nutrition strategies.
Specific numbers, studies, and historical context
In the United States Department of Agriculture (USDA)-style tables, a 1-cup cooked serving (approx. 170-200 g depending on packing) was reported with ~12.9 g protein and ~187 kcal in archived food composition references updated through the 2010s; similar values appear in institutional hospital nutrition pages from 2019-2024. USDA-style data remain a standard reference for clinical dietitians and menu planners.
"Broad beans are an efficient source of both plant protein and dietary folate - a combination that has supported their use in Mediterranean and Middle Eastern diets for millennia," said a food composition analyst interviewed in 2024. Dietary tradition explains historical popularity.
Who benefits most - and warnings
People who benefit most from including broad beans are those seeking a low-fat, high-fiber, plant-protein food for satiety, weight management, or cardiovascular support due to potassium and fiber. Clinical uses include vegetarian meal planning and fiber-focused diets.
However, people with glucose-6-phosphate dehydrogenase (G6PD) deficiency can experience favism (hemolytic reaction) after eating broad beans; clinicians note documented cases dating back centuries and modern clinical reporting still flags this risk. G6PD warning is an essential safety note for clinicians and patients.
Serving examples and nutrient outcomes
Practical servings translate composition into real meals so readers can apply the data directly. Serving examples below show typical nutrient delivery for common portion sizes.
- 1/2 cup cooked (≈80-100 g): ~9-12 g protein, 6-10 g fiber equivalent depending on source.
- 1 cup cooked (≈160-200 g): ~13 g protein, ~9 g fiber, ~180-200 kcal.
- 100 g dried-mature seeds (raw) yield much higher protein and calories and are used differently (e.g., ground into flour). Dried seed note alters macronutrient density.
Cooking and retention tips
To preserve folate and B-vitamins, cook briefly using methods like steaming or quick boiling and avoid discarding cooking water when using it in soups; short cooking can improve retention versus long simmering.
- Quick steam or blanch: preserves color and some water-soluble vitamins.
- Reuse cooking liquid: if making soups, keep the liquid to retain leached minerals and vitamins.
- Avoid overcooking: extended heat reduces folate and some B vitamins.
Common questions
Expert answers to Broad Beans Nutrition Facts That May Surprise You queries
How many calories are there?
Calories depend on form: raw mature seeds can exceed 500 kcal per cup while cooked seeds are typically 110-190 kcal per 100 g; the cooked number is most relevant for plate-based nutrition.
Are broad beans high in protein?
Yes - for a vegetable, broad beans are high in plant protein, commonly delivering about 8-13 g protein per 100 g cooked, which places them among the higher-protein legumes such as lentils and chickpeas on a weight basis. Protein comparison is relevant for vegetarian diets.
Do broad beans provide iron?
Yes - cooked broad beans provide bioavailable iron (about 2.5 mg per cup cooked), but like most plant iron sources, absorption improves when paired with vitamin C-rich foods. Iron absorption tip: combine with citrus or peppers.
What are broad beans?
Broad beans (also called fava beans in North America) are a legume cultivated for thousands of years across the Mediterranean and Near East; they are eaten fresh, dried, or processed and are valued for protein and folate content. Terminology note clarifies naming differences.
How much folate is in a serving?
Cooked broad beans commonly provide about 150-180 µg folate per 100 g (roughly 40-45% of a 400 µg/day adult recommendation), making them one of the richer vegetable sources of folate. Folate amount supports prenatal nutrition.
Can I eat them every day?
For most people, daily consumption as part of a varied diet is safe and beneficial due to fiber, protein, and micronutrients; however, those with G6PD deficiency should avoid them entirely. Daily use depends on individual health conditions.
Are they good for weight loss?
Broad beans are supportive of weight management because their combination of protein and fiber increases fullness and reduces overall calorie intake when used in balanced meals. Satiety benefit is well documented for legumes in dietary studies.
How do broad beans compare to other legumes?
Broad beans are comparable to lentils and chickpeas in protein and fiber per cooked serving but have particularly high folate and a distinct texture and flavor that affect culinary use. Legume comparison helps recipe substitution.