If you're looking for a nutritious and tasty ingredient for your meals, look no further than cooked immature lima beans. For every 10 oz frozen package of these beans that are cooked with added fat, you can expect a yield of 381 calories. These beans are not only high in calories, but also packed with essential nutrients that can boost your health and well-being.
According to the USDA, one cup of cooked immature lima beans contains 216 calories, 13.2 g of protein, 40.0 g of carbohydrates, and 0.8 g of fat. It's also a great source of fiber, vitamins, and minerals. Lima beans are an excellent source of folate, iron, magnesium, potassium, and zinc. They are also rich in vitamins B6 and C, as well as beta-carotene. These nutrients can help you build stronger bones and muscles, boost your immune system, and even reduce your risk of chronic diseases like cancer.
In this article, we'll share some helpful tips and information related to cooked immature lima beans. We'll cover the calorie count, serving size, cooking method, nutrient content, benefits, and possible side effects of these beans. We'll also provide recipe ideas and storage tips to help you make the most of this healthy ingredient.
Calorie Count of Cooked Immature Lima Beans
As mentioned earlier, one cup of cooked immature lima beans contains 216 calories. This makes it a calorie-dense ingredient that can help you meet your daily energy needs. The calorie count may vary depending on the cooking method and added fat. If you're trying to lose weight or manage your calorie intake, it's important to be mindful of portion sizes and cooking methods. Steaming or boiling the beans can help reduce the calorie count, while adding fat can increase it. Be sure to read the nutrition label and measure your portions to stay within your recommended calorie intake. Overall, cooked immature lima beans can be a nutritious and satisfying option for those who need a higher calorie intake or want to maintain their weight.
The recommended serving size for cooked immature lima beans is one cup, which contains about 216 calories. This serving size can provide a good amount of protein, fiber, and essential nutrients to support your health. However, the serving size may vary depending on your nutritional needs and dietary goals. If you're an athlete or have a job that requires physical labor, you may need more calories from nutrient-dense sources like lima beans. On the other hand, if you're trying to lose weight or manage your calorie intake, you may need to reduce your serving size or choose lower-calorie alternatives. Consult a registered dietitian or healthcare provider to determine the serving size that's right for you, based on your individual needs and goals.
Cooking Method and Fat Content
Cooking method and fat content can have a significant impact on the calorie count and nutrient content of cooked immature lima beans. As mentioned earlier, one cup of cooked beans contains 216 calories on average. However, this may vary depending on how you cook them and what fat you add. If you boil or steam the beans without added fat, the calorie count may be lower. However, if you sauté or fry them with oil or butter, the calorie count may increase. It's important to be mindful of the fat content and portion size to stay within your calorie and fat goals. Lima beans can also be seasoned with herbs, spices, or other flavorings to enhance their taste and nutritional value.
Nutrient Content of Lima Beans
As mentioned earlier, cooked immature lima beans are a great source of essential nutrients like protein, fiber, and vitamins. Here's a closer look at their nutrient content per one cup serving. - Protein: 13.2 g - Fiber: 11.6 g
Protein and Fiber Content
Protein and fiber are two nutrients that are essential for maintaining good health and preventing chronic diseases. Cooked immature lima beans are a great source of both protein and fiber, making them a nutritious and satisfying ingredient for your meals. One cup of cooked beans contains around 13 g of protein, which can help you build and repair muscles, boost your immune system, and support your overall health. It also contains around 11 g of fiber, which can help regulate your digestion, lower your cholesterol levels, and control your blood sugar levels. These nutrients can help you feel fuller for longer and prevent overeating or snacking. Adding cooked immature lima beans to your meals can also help you reduce your intake of less healthy protein sources, such as red meat, and increase your intake of plant-based protein.
Vitamins and Minerals in Lima Beans
Lima beans are not only rich in protein and fiber, but also a great source of vitamins and minerals that can provide numerous health benefits. Here are some of the key nutrients you can find in cooked immature lima beans per one cup serving. - Folate: 156 mcg - Iron: 4.5 mg
Benefits of Lima Beans
Cooked immature lima beans can provide numerous health benefits, thanks to their nutrient-rich profile. Here are some of the potential benefits of consuming these beans. - Lowered risk of heart disease: Their fiber content can help lower your cholesterol levels, blood pressure, and inflammation, which are risk factors for heart disease. - Improved digestion: Their fiber content can also regulate your digestion and prevent constipation, bloating, and other gastrointestinal issues.
Possible Side Effects of Lima Beans
While cooked immature lima beans are generally safe and healthy, they may cause some side effects or allergic reactions in certain individuals. Here are some of the potential side effects of these beans. - Gas and bloating: Their fiber content and oligosaccharides can cause flatulence and bloating, especially when consumed in large amounts or by people with sensitive digestive systems. - Allergic reactions: Some people may be allergic to lima beans, which can cause symptoms like itching, hives, swelling, and breathing difficulties. If you experience any of these symptoms, stop consuming lima beans and seek medical attention.
Recipe Inspiration Using Lima Beans
Cooked immature lima beans can be used in a variety of dishes, from soups and stews to salads and dips. Here are some recipe ideas to help you incorporate this healthy ingredient into your meals. - Lima bean soup: Simmer cooked lima beans with vegetable broth, onion, garlic, and spices until tender. Blend the mixture until smooth and serve with a swirl of cream or yogurt. - Lima bean salad: Toss cooked lima beans with chopped tomatoes, cucumber, avocado, fresh herbs, and a zesty vinaigrette for a refreshing and nutritious salad.
To ensure the quality and safety of your cooked immature lima beans, follow these storage and handling tips. - Refrigerate leftover cooked beans in an airtight container for up to four days. - Freeze cooked beans in a freezer-safe container or bag for up to six months.
Cooked immature lima beans are a nutritious and satisfying option for those who need a higher calorie intake or want to maintain their weight.
5 FAQ About Cooked Immature Lima Beans
1. How many servings are in a 10 oz frozen package of cooked immature lima beans?
It depends on the serving size, but typically a 10 oz package yields about 2-3 servings.
2. Are cooked immature lima beans a good source of nutrition?
Yes, cooked immature lima beans are a good source of protein, fiber, and various vitamins and minerals such as folate, potassium, and iron.
3. How many calories are in a 1-cup serving of cooked immature lima beans?
A 1-cup serving of cooked immature lima beans contains approximately 127-191 calories, depending on the added fat in cooking.
4. Can cooked immature lima beans be a part of a weight loss diet?
Yes, cooked immature lima beans can be a part of a weight loss diet as they are low in fat and calories, high in fiber and protein, and help keep you full for longer periods.
5. How can I use cooked immature lima beans in recipes?
Cooked immature lima beans can be used in a variety of recipes such as soups, stews, salads, and casseroles. They can also be mashed and used as a spread or dip, or added to rice or pasta dishes.