Beans, fava, in pod, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3.7 MG | 4% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 2.2 MG | 14% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 148 UG | 37% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 17 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 40.9 UG | 34% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 37 MG | 3% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 129 MG | 10% | |
| Potassium, K | 332 MG | 7% | |
| Sodium, Na | 25 MG | 1% | |
| Zinc, Zn | 1 MG | 9% | |
| Copper, Cu | 0.4 MG | 45% | |
| Manganese, Mn | 0.7 MG | 29% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Low in calories with 88 kcal per 100g.
- Very low in fat (0.7g per 100g).
- High in dietary fiber (7.5g per 100g), supporting digestive health.
- Good source of Copper, Cu (45% DV).
- Good source of Manganese, Mn (29% DV).
- Good source of Riboflavin (22% DV).
About Beans, fava, in pod, raw
These vibrant green legumes, often enjoyed fresh in their pods, are a nutrient-dense addition to any diet. Each pod contains several large, flat beans encased in a protective outer layer that is typically removed before eating. They are an excellent source of plant-based protein, offering nearly 8 grams per 100-gram serving, making them a valuable option for vegetarians and vegans. Their high fiber content, at 7.5 grams per serving, supports digestive health and helps maintain steady blood sugar levels. Additionally, they are low in fat and provide a moderate amount of complex carbohydrates, making them a filling yet calorie-conscious choice.
In the kitchen, these legumes are incredibly versatile. They can be steamed, boiled, or sautéed and are often featured in Mediterranean and Middle Eastern dishes. Popular preparations include adding them to salads, blending them into dips like the Egyptian dish ful medames, or incorporating them into soups and stews. Their slightly nutty, earthy flavor pairs well with ingredients like garlic, lemon, and olive oil. When fresh, they require a bit of prep work—shelling and peeling—but their tender texture and rich taste make the effort worthwhile. Whether enjoyed as a standalone side dish or as part of a larger recipe, they bring both nutrition and flavor to the table.
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