Lima beans, immature seeds, 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 | 23.4 MG | 26% | |
| Thiamin | 0.2 MG | 18% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 34 UG | 9% | |
| Choline, total | 40 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 10 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.6 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 34 MG | 3% | |
| Iron, Fe | 3.1 MG | 17% | |
| Magnesium, Mg | 58 MG | 14% | |
| Phosphorus, P | 136 MG | 11% | |
| Potassium, K | 467 MG | 10% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.3 MG | 35% | |
| Manganese, Mn | 1.2 MG | 53% | |
| Selenium, Se | 1.8 UG | 3% |
Nutrition Highlights
- Low in calories with 113 kcal per 100g.
- Very low in fat (0.9g per 100g).
- Good source of dietary fiber (4.9g per 100g).
- Good source of Copper, Cu (35% DV).
- Rich source of Manganese, Mn (53% of Daily Value per 100g).
- Good source of Vitamin C, total ascorbic acid (26% DV).
About Lima beans, immature seeds, raw
These pale green legumes, harvested before they fully mature, offer a nutritional punch often overlooked. Raw lima beans are a notable source of plant-based protein, contributing significantly to daily intake, and are packed with complex carbohydrates that provide sustained energy. The substantial fiber content aids in digestion, promotes gut health, and helps regulate blood sugar levels, making them a beneficial addition to any balanced diet. Furthermore, they contain folate, a crucial B vitamin involved in cell growth and development, and also provide essential minerals like iron and magnesium.
In the kitchen, raw lima beans can be enjoyed in various ways, although caution should be exercised as they contain cyanogenic glycosides, which can be toxic in high quantities. Thorough cooking is essential to neutralize these compounds. Once cooked, their mild, slightly starchy flavor makes them incredibly versatile. They can be added to stews, soups, and salads, mashed to create a creamy side dish, or even pureed and incorporated into dips and spreads. Their texture and subtle sweetness complement a wide range of flavors, making them a valuable ingredient for both culinary exploration and dietary enrichment.
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