Canned cranberry (Roman) beans, packed with a variety of nutrients, are a smart choice for a healthy diet. At only 83 calories per 100g, they provide a rich source of protein, fiber, and other essential minerals and vitamins.

These beans are packed in water and salt, which makes them a healthy and convenient option to add to your meals. The calorie content is lower as compared to many other canned foods, that can contain high amounts of sugar and fat.

In this article, we'll explore the calorie, protein, fat, carbohydrate, dietary fiber, mineral, and vitamin content of canned cranberry (Roman) beans, as well as their health benefits and ways to incorporate them into your diet.

What are Cranberry (Roman) Beans?

Cranberry beans, also known as borlotti beans, have a beige background and red speckles resembling dried cranberries. They are grown throughout the world and are harvested when mature. They are a good source of protein, dietary fiber, vitamins, and minerals. Roman beans, on the other hand, are more pale with maroon stripes on their skin. They are commonly used in Italian cuisine and are rich in flavor and texture. When canned, both varieties can be used interchangeably depending on the recipe. Cranberry (Roman) beans, when canned, are an easy and convenient option to add to your diet. They are often used in soups, salads, and casseroles, and can be added to any dish that requires a healthy and hearty source of protein.

Calorie Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are a low-calorie food, with only 83 calories per 100g serving. This makes them an excellent option for those watching their calorie intake or trying to lose weight. In addition to being low in calories, cranberry (Roman) beans are a good source of complex carbohydrates that are essential for energy production and maintenance of a healthy weight.

Protein Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are a great source of protein, with 5.5g of protein in a 100g serving. Protein is essential for building and repairing tissues, as well as maintaining healthy bones and muscles. Protein in cranberry (Roman) beans is a complete source of essential amino acids, making it ideal for vegetarians and vegans. One serving of canned cranberry (Roman) beans provides a significant portion of the daily recommended intake of protein.

Fat Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are low in fat, with only 0.5g of fat in a 100g serving. The fat in these beans is primarily unsaturated, which means it is healthy for the heart when consumed in moderation. The low-fat content of cranberry (Roman) beans makes them a good option for those on a low-fat diet or trying to manage their cholesterol levels.

Carbohydrate Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are a good source of complex carbohydrates, with 15g of carbohydrates in a 100g serving. These carbohydrates provide energy and help maintain a stable blood sugar level. Since cranberry (Roman) beans are low in simple sugars and high in fiber, they won’t spike your blood sugar level quickly, which makes them an excellent carbohydrate source for people with diabetes.

Dietary Fiber Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are a high-fiber food, with 6g of fiber in a 100g serving. Dietary fiber is essential for maintaining healthy bowel movements and preventing constipation. Fiber can also help you feel full for longer and prevent overeating, making cranberry (Roman) beans an excellent option for those trying to manage their weight.

Mineral Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are rich in essential minerals, including potassium, magnesium, iron, and zinc. These minerals are essential for maintaining a healthy body and preventing disease. Potassium is essential for healthy heart function and maintaining blood pressure within the normal range. Magnesium is essential for healthy bones, muscles, nerves, and heart. Iron is essential for healthy blood, while zinc is necessary for proper immune function.

Vitamin Content of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans are an excellent source of vitamins, including vitamin B6, vitamin C, and vitamin K. These vitamins are essential for healthy growth and development, maintaining a healthy immune system, and preventing disease. Vitamin B6 is necessary for maintaining healthy brain and nerve function, while vitamin C is essential for maintaining healthy skin, bones, and immune system. Vitamin K is essential for maintaining healthy bones and preventing blood clots.

Health Benefits of Canned Cranberry (Roman) Beans

Canned cranberry (Roman) beans offer numerous health benefits due to their rich nutrient content. They can help lower the risk of heart disease, diabetes, and certain cancers. The high fiber content of these beans can reduce cholesterol levels and lower the risk of heart disease. The low glycemic index of cranberry (Roman) beans means they won’t cause a rapid spike in blood sugar levels, making them an excellent option for people with diabetes. In addition, the rich mineral and vitamin content of these beans can help maintain healthy bones, muscles, and immune system, while reducing the risk of diseases such as anemia and osteoporosis.

Ways to Include Canned Cranberry (Roman) Beans in Your Diet

There are many ways to incorporate canned cranberry (Roman) beans into your diet, from adding them to salads and soups to using them as a healthy alternative in your favorite recipes. Try adding a can of cranberry (Roman) beans to your next bowl of soup or salad for an extra dose of protein and fiber. Use them in vegetarian chili or pasta dishes instead of meat for a healthy, filling meal. One delicious way to enjoy cranberry (Roman) beans is to make a white bean and sage dip by blending a can of beans with olive oil, garlic, and fresh sage leaves. This dip is delicious served with fresh vegetables or pita chips.