Lima beans owe the presence of their highly-valued medicinal properties to their high nutritional value. Read on to explore more nutrition facts about lima beans.

Nutritional Value Of Lima Beans

Lima Beans (Phaseolus lunatus) are legumes belonging to the plant family Fabaceae and the genus Phaseolus. Their shiny, black outer husk resembles the shell of a turtle; the reason why they are also known as black turtle beans. Apart from this, the beans are also known by a variety of other names, like Haba beans, Pallar beans, Burma beans, Guffin beans, Hibbert beans, Sieva beans, Rangoon beans, Madagascar beans, Paiga, Paigya, prolific beans, civet beans and sugar beans. The most common varieties of lima beans found commercially are Baby Fordhook, Fordhook 242, Eastland, King of the Garden and Giant Speckled. The legume is an important ingredient in a number of Latin American dishes, like burritos, black turtle bean soup etc. Apart from this, lima beans are widely used in countries like Central America, Caribbean, Asia and Europe. They are known for their soft meaty flesh and slightly mushroom-like flavor. The high nutritional value of lime beans makes them effective against a number of diseases and ailments. They are also used for the general strengthening of the immune system. To help you get a better idea about the high concentration of nutrients present in the legume, a Food Rating Chart has been given below.
 
Lima Beans Nutrition Facts
 
Amount of Lima Beans: 1 cup
Total Weight of Lima Beans: 178 grams
 
Nutrients
Amount
Basic Components
 
Protein 
38.2 g
Carbohydrates
113 g
Water
18.1 g
Ash
7.7 g
Calories
 
Total Calories
2520 KJ
Calories From Fat
43.1 KJ
Calories From Carbohydrate
Calories From Protein
1922 KJ
557 KJ
Carbohydrates
 
Dietary Fiber
33.8 g
Starch
33.8 g
Sugars
15.1 g
 Glucose
15.1 g
 Sucrose
15.1 g
 Fructose
15.1 g
 Lactose
 Maltose
 Galactose
15.1 g
15.1 g
15.1 g
Fats
 
Total Fat
1.2 g
Saturated Fat
0.3 g
Mono Fat
0.1 g
Poly Fat 
0.6 g
Vitamins
 
Thiamin
0.9 mg
Riboflavin
0.4 mg
Niacin
2.7 mg
Vitamin B6
0.9 mg
Betaine
172 mg
Vitamin E (Alpha Tocopherol)
1.3 mg
Vitamin E (Beta Tocopherol)
1.3 mg
Vitamin E (Gamma Tocopherol)
Vitamin E (Delta Tocopherol)
1.3 mg
1.3 mg
Folate
703 mcg
Vitamin K
10.7 mcg
Pantothenic Acid
2.4 mg
Minerals
 
Calcium
144 mg
Copper
1.3 mg
Iron
13.4 mg
Magnesium
399 mg
Manganese
3.0 mg
Phosphorus
685 mg
Potassium
3069 mg
Selenium
12.8 mcg
Sodium
32.0 mg
Zinc
5.0 mg
Saturated Fats
 
16:0 Palmitic
210 mg
18:0 Stearic
57.0 mg
Mono Fats
 
18:1 Oleic
92.6 mg
Poly Fats
 
18:2 Linoleic
383 mg
18:3 Linolenic
169 mg
Other Fats
 
Omega 3 Fatty Acids
169 mg
Omega 6 Fatty Acids
383 mg
Amino Acids
 
Alanine
1949 mg
Arginine
2341 mg
Aspartate
4925 mg
Cystine
422 mg
Glutamate
5408 mg
Glycine
1612 mg
Histidine
1168 mg
Isoleucine
2009 mg
Leucine
3293 mg
Lysine
2559 mg
Methionine
482 mg
Phenylalanine
2200 mg
Proline
1736 mg
Serine
2542 mg
Threonine
1650 mg
Tryptophan
452 mg
Tyrosine
1351 mg
Valine
2298 mg
 
Buying & Storing Tips
 
  • Dried lima beans are available two forms - canned and pre-packaged containers and bulk bins. Prior to purchasing, make sure that the containers or bins are covered tightly. This will ensure the maximum freshness of the beans. Also, try to purchase from a shop that has a good product turnover ratio. Do check the beans properly for any evidence of moisture or insect damage.
  • While dried lima beans are commonly available commercially, you can obtain the fresh varieties at farmers’ market or specialty grocery stores. While purchasing the fresh ones, make sure that they are firm, deep green and glossy and devoid of any blemishes or wrinkling. Also, the beans should not have any yellowish or brownish discoloration.
  • The shelled varieties of these beans are extremely perishable. So, they should be properly checked for any signs of damage or decay. Opt for the ones that are greenish or greenish- white in color and have tender skins.
  • In case you are buying frozen beans, shake the container properly before opening it, to ensure that the beans move freely and are not clumped together. Lack of free movements inside the container suggests that the beans have been thawed and then refrozen.
  • The ideal way of storing dried lima beans is by keeping them in an airtight container, in a cool, dry and dark place. This way, they can be stored for a maximum of 6 months.
  • Fresh varieties of lime beans can be kept crisp and fresh for several days if they are stored in the refrigerator. They should never be thawed and should be stored whole in their pods.

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