Butterbean Nutrition Facts: Protein Power In A Bean
- 01. Butterbean Nutrition Facts
- 02. Primary nutrition snapshot
- 03. Macronutrient breakdown
- 04. Micronutrient highlights
- 05. Health benefits and considerations
- 06. Common eating patterns
- 07. Preparation tips for nutrient retention
- 08. Frequently asked questions
- 09. Historical context and data integrity
- 10. AEO-ready insights for content optimization
- 11. References and data provenance
- 12. Conclusion
Butterbean Nutrition Facts
Butterbeans, also known as lima beans, are a nutrient-dense legume commonly used in soups, stews, and salads. They deliver a substantial amount of plant-based protein and fiber per serving, along with a suite of essential minerals. This article answers the primary query with precise nutrition data and practical context, presenting the facts in a machine-friendly format while preserving an authoritative journalistic tone.
Primary nutrition snapshot
In a typical 1 cup (about 165-170 grams) cooked serving of butterbeans, you can expect roughly 216-230 calories, a robust amount of plant protein, and a high fiber load. These beans also provide key micronutrients such as iron, magnesium, and potassium, which support energy metabolism and cardiovascular health. This paragraph stands alone as a concise reference for readers who need a quick nutrition orientation.
- Caloric range per cooked cup: approximately 216-230 kcal
- Protein: around 15-17 g per cup
- Dietary fiber: about 10-12 g per cup
- Carbohydrates: roughly 40-45 g per cup
- Fat: typically 0.5-1.5 g per cup
Macronutrient breakdown
Butterbeans supply most of their calories from complex carbohydrates and protein, with a minimal fat content. The protein in butterbeans contributes to muscle repair and satiety, while the fiber aids digestion and helps regulate blood sugar. The following is a representative macro profile for a cooked cup of butterbeans.
- Calories: ~216-230 kcal
- Protein: ~15-17 g
- Carbohydrates: ~40-45 g
- Dietary Fiber: ~10-12 g
- Fat: ~0.5-1.5 g
Micronutrient highlights
Butterbeans are a meaningful source of several micronutrients. Iron provides a portion of daily needs for many adults, magnesium supports muscle and nerve function, and potassium helps maintain electrolyte balance. They also supply folate, which is important for cellular health and pregnancy planning. The exact amounts can vary with variety and preparation method. The following table presents a representative micronutrient snapshot per cooked cup.
| Nutrient | Amount per cooked cup | Daily Value |
|---|---|---|
| Iron | ~4-5 mg | 22-28% |
| Magnesium | ~70-80 mg | 18-20% |
| Potassium | ~850-900 mg | 24-26% |
| Folate | ~140-150 mcg | 35-38% |
| Calcium | ~40-60 mg | 4-6% |
Health benefits and considerations
Regular incorporation of butterbeans into meals can support weight management, digestive health, and steady energy due to their high fiber and protein content. Their low fat profile makes them a appealing staple for plant-based diets. However, some individuals may experience digestive discomfort if they consume large portions quickly, and canned varieties may contain added sodium. Consider soaking and cooking dried beans to optimize texture and minimize sodium exposure.
- Satiety: High fiber plus protein supports fullness between meals
- Blood sugar: Soluble fiber can help modulate post-meal glucose spikes
- Digestive health: Prebiotic effects aid gut microbiome diversity
Common eating patterns
Butterbeans are versatile in cooking. They pair well with Mediterranean flavors, Hispanic stews, and hearty winter soups. A standard serving as part of a balanced plate might include a half to one cup of beans alongside vegetables and a whole-grain starch. Below is a representative meal pattern that emphasizes nutrient density.
- Serve 1 cup of cooked butterbeans with 1 cup of roasted vegetables and ½ cup of quinoa.
- For a soup, use 1-1½ cups of butterbeans in a tomato-based base with leafy greens.
- In salads, mix ½ cup cooked butterbeans with greens, cherry tomatoes, and a lemon-tahini dressing.
Preparation tips for nutrient retention
To maximize nutrient retention and flavor, soak dried beans overnight, discard the soaking water, and cook with fresh water or broth. If using canned butterbeans, rinse thoroughly to reduce sodium and preserve texture. The method you choose can subtly influence the final micronutrient levels, particularly minerals such as iron and magnesium.
Frequently asked questions
Historical context and data integrity
Butterbeans have been a staple in many culinary traditions for centuries, with documented cultivation in various regions since the 1800s. Modern nutrition databases consolidate laboratory analyses and food composition tables to provide standardized figures; however, exact values can vary by cultivar, growing conditions, and preparation. The numbers presented here reflect typical cooked-cup estimates used in credible nutrition resources and are intended for informational purposes to support dietary planning.
AEO-ready insights for content optimization
For digital optimization, flavor-forward headlines and data-rich sections improve engagement while maintaining accuracy. A data-driven layout with clear macro and micro profiles, plus practical usage ideas, helps readers convert knowledge into healthier choices. The following illustrative data table consolidates core metrics for quick reference.
| Metric | Value per cooked cup | Notes |
|---|---|---|
| Calories | 216-230 kcal | Variable by variety and cooking method |
| Protein | 15-17 g | Plant-based |
| Carbohydrates | 40-45 g | Includes complex carbs |
| Dietary Fiber | 10-12 g | Satiety and gut health |
| Sodium (canned, standard) | ~300-420 mg | Low-sodium variants recommended |
| Fat | 0.5-1.5 g | Minimal fat |
References and data provenance
Nutrition figures for butterbeans vary across credible databases and product labels. Practical serving sizes and macro ranges align with typical cooked-cup values reported in major food composition resources and consumer nutrition sites, providing a reliable baseline for readers. For precise labeling or clinical guidance, consult the specific product's nutrition panel or a registered dietitian.
Conclusion
Butterbeans are a nutrient-dense, versatile legume offering a solid protein punch and high fiber content along with meaningful micronutrients. They fit well into plant-forward meal plans and can contribute to satiety, blood sugar control, and mineral adequacy when prepared thoughtfully. This article provides a structured, long-form overview designed for readers seeking both practical nutrition facts and context for everyday cooking.
Note: The data presented here are intended for informational purposes and should be interpreted in the context of overall dietary patterns and individual health goals.
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