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Lima Beans

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Lima Beans Nutritional Information (per 100g)

Water: 10.2 g
Calories: 338 kcal
Protein: 21.5 g
Carbohydrate: 63.4 g
Dietary fiber: 19 g
Sugars: 8.5 g
Fat: 0.7 g
Saturated fat: 0.2 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.3 g
Vitamin B1: 0.5 mg
Vitamin B2: 0.2 mg
Vitamin B3: 1.5 mg
Vitamin B6: 0.5 mg
Vitamin B9: 395 μg
Vitamin E: 0.7 mg
Vitamin K: 6 μg
Calcium: 81 mg
Iron: 7.5 mg
Magnesium: 224 mg
Phosphorus: 385 mg
Potassium: 1724 mg
Sodium: 18 mg
Zinc: 2.8 mg

Lima beans (also known as butter beans), are a legume native to South America with a subtle, starchy taste. An excellent base for any number of dishes such as bean burgers or chilli con carne, lima beans can also be cooked as a side dish with lemon, tomato, or a host of other ingredients to make a light curry. Like many legumes, lima beans are an excellent source of vegetarian protein and extremely low in fat. As well as being fantastic in raw nutritional terms, lima beans also have a number of fantastic attributes when it comes to preventing heart disease.

100g of large raw lima beans contains 338 calories. However, as a fantastic lean protein source, lima beans contain 21g of protein, or 48% of your Daily Value (DV). That’s 48% DV of protein for 17% DV of calories! Lima beans also shine when it comes to micronutrients: 100g contains 56% DV of magnesium, 49% DV of potassium and 41% DV of iron. All of these minerals are the source of common deficiencies, with magnesium being particularly prevalent in those who exercise (sweat) a lot, and iron deficiency being most common in women. Finally, 100g of lima beans contains 76% DV of dietary fibre, fantastic for digestion, and, as we’ll see, fantastic for health.

Diets high in fibre and high in legumes have actually been the subject of a lot of research, most of which focuses on cardiovascular disease. High fibre diets have been shown to be associated with a lower risk of heart disease, and diets high in legume consumption have been shown to have an extremely reduced risk of heart disease as compared to a control. Finally, there is some association that has been suggested between high fibre diet and the incidence of Type 2 diabetes.