How Many Calories Are In A Cup Of Lima Beans? | Nutrient Powerhouse

Caloric Content and Nutritional Breakdown

Lima beans, also known as butter beans, pack a solid nutritional punch. A single cup of cooked lima beans weighs about 170 grams and provides approximately 216 calories. These calories come from a balanced mix of carbohydrates, protein, and fat. The carbohydrate content primarily consists of complex carbs and dietary fiber, making them a slow-digesting energy source. Protein in lima beans is plant-based, contributing significantly to daily protein needs for vegetarians and vegans alike.

Here’s a detailed look at the macronutrient composition per one cup of cooked lima beans:

Nutrient	Amount per Cup (170g)	% Daily Value*
Calories	216 kcal	11%
Protein	15.4 g	31%
Total Carbohydrates	39.3 g	13%
Dietary Fiber	13.2 g	53%
Total Fat	0.7 g	1%

*Percent Daily Values are based on a 2,000 calorie diet.

This table highlights how lima beans contribute to multiple nutrient categories beyond just calories. The fiber content stands out with over half the recommended daily intake in just one serving.

The Role of Carbohydrates in Lima Beans

Carbohydrates form the bulk of the caloric content in lima beans. Unlike simple sugars that spike blood glucose rapidly, the carbs here are mostly complex starches and resistant fibers. This means they digest slowly, providing sustained energy without sharp insulin spikes.

The high fiber content not only slows digestion but also aids gut health by promoting beneficial bacteria growth. Fiber can also help with satiety—making you feel fuller longer—and assist in maintaining healthy cholesterol levels.

Lima beans contain about 39 grams of total carbohydrates per cup, with nearly one-third being dietary fiber. This balance makes them an excellent choice for those managing blood sugar or aiming for heart-healthy eating patterns.

Glycemic Index and Impact on Blood Sugar

The glycemic index (GI) measures how quickly foods raise blood sugar levels after consumption. Lima beans have a low GI value—typically around 31—placing them firmly in the low-GI category. This low score means they cause minimal blood sugar spikes, making them suitable for people with diabetes or anyone seeking stable energy release throughout the day.

Including foods like lima beans in meals can moderate overall glycemic load when paired with higher GI ingredients.

Protein Content: Plant-Based Powerhouse

One cup offers more than 15 grams of protein, comparable to some animal-based sources like eggs or dairy. This makes lima beans an ideal protein source for vegetarians and vegans seeking to diversify their intake without relying on meat or dairy products.

The protein quality is decent but not complete—meaning it lacks some essential amino acids in sufficient amounts when eaten alone. Combining lima beans with grains like rice or corn creates a complete amino acid profile similar to animal proteins.

This plant-based protein supports muscle repair, immune function, and enzyme production while being low in saturated fat compared to animal proteins.

Amino Acid Profile Highlights

Lima beans are rich in lysine but relatively low in methionine and cysteine—two sulfur-containing amino acids often limited in legumes. Complementing them with cereals balances this out efficiently.

This synergy between legumes and grains has been recognized for centuries across many traditional cuisines worldwide due to its nutritional benefits.

The Fat Content and Its Significance

Lima beans contain very little fat—less than one gram per cup—with negligible saturated fats. The fats present are mainly polyunsaturated fatty acids (PUFAs), which contribute positively to heart health by helping reduce LDL cholesterol levels.

Since fats provide nine calories per gram—the highest among macronutrients—the minimal fat content keeps overall calorie density moderate while delivering essential fatty acids needed for cell membrane integrity and hormone synthesis.

Micronutrients Packed Inside Lima Beans

Beyond macronutrients, lima beans supply several vital vitamins and minerals that support bodily functions:

• Iron: About 4 mg per cup (22% DV), crucial for oxygen transport and energy metabolism.
• Magnesium: Roughly 81 mg (20% DV), important for muscle function and bone health.
• Potassium: Around 955 mg (20% DV), helps regulate fluid balance and nerve signals.
• B Vitamins: Including folate (78% DV), essential during pregnancy for fetal development.
• Zinc: Supports immune responses.

These micronutrients make lima beans a nutrient-dense choice that supports overall wellness beyond just calorie provision.

The Importance of Folate in Lima Beans

Folate is a standout vitamin found abundantly here—over three-quarters of daily needs are met by one cup alone. Folate plays a critical role in DNA synthesis and repair as well as red blood cell formation.

Its significance is especially pronounced during pregnancy to prevent neural tube defects in developing fetuses but remains important throughout life for cell division and cardiovascular health maintenance.

Culinary Uses: Versatility Meets Nutrition

Lima beans’ mild flavor and creamy texture make them incredibly versatile across cuisines:

• Stews & Soups: They absorb flavors well without overpowering dishes.
• Purees & Dips: Blended into spreads or hummus-like creations.
• Sides & Salads: Tossed with herbs, olive oil, or vinegar for refreshing salads.

Cooking methods impact their nutritional profile slightly; boiling reduces some water-soluble vitamins but retains most minerals and macronutrients intact.

Soaking dried lima beans before cooking shortens cooking time while reducing compounds like phytic acid that interfere with mineral absorption.

Toxicity Concerns & Proper Preparation

Raw or undercooked lima beans contain linamarin—a natural toxin that releases cyanide when metabolized. Thorough cooking destroys this compound completely, making them safe to eat.

Always soak dried lima beans overnight and boil vigorously for at least 10 minutes before simmering until tender to ensure safety and optimal digestibility.

Lima Beans Compared With Other Legumes

Legumes vary widely in calorie density, macronutrient ratios, and micronutrient profiles. Here’s how lima beans stack up against common counterparts per cooked cup:

Nutrient/Legume	Lima Beans	Kidney Beans	Lentils
Calories (kcal)	216	225	230
Total Protein (g)	15.4	15.3	18.0
Total Fiber (g)	13.2	11.3	15.6

While lentils edge out slightly higher in protein and fiber content per serving, lima beans remain competitive with kidney beans regarding caloric value and nutrient density.

Each legume brings unique flavors and textures along with subtle nutritional differences worth considering depending on dietary needs or culinary preferences.

Lima Beans’ Role In Weight Management And Satiety

Foods high in fiber and protein tend to promote fullness better than simple carbs or fats alone—and lima beans fit this bill perfectly. Their combination delays gastric emptying while stabilizing blood sugar levels after meals.

Eating a portion before or alongside main dishes could reduce overall calorie intake by curbing hunger pangs effectively without sacrificing energy levels throughout the day.

Moreover, their low fat content keeps calorie count manageable even when eaten regularly as part of balanced meals aimed at weight control or lean muscle maintenance goals.

The Impact On Digestive Health And Regularity

Dietary fiber from legumes like these acts as both soluble and insoluble fiber sources:

• The soluble fraction forms gels that slow digestion;

• The insoluble portion adds bulk helping bowel movements stay regular;

Together they prevent constipation while fostering beneficial gut microbiota diversity linked with improved immune function beyond digestion alone.

Frequently Asked Questions

What Is The Caloric Value Of A Serving Of Lima Beans?

A typical serving size of cooked lima beans, about one cup, contains roughly 216 calories. These calories come from a balanced mix of carbohydrates, protein, and a small amount of fat, making them a nutrient-dense food choice.

How Do Lima Beans Contribute To Daily Nutrient Intake?

Lima beans provide significant amounts of protein and dietary fiber. One cup offers over 15 grams of protein and more than half the recommended daily fiber intake, supporting muscle health and digestive wellness.

Are The Carbohydrates In Lima Beans Beneficial For Blood Sugar?

The carbohydrates in lima beans are mostly complex starches and fiber, which digest slowly. This slow digestion helps maintain stable blood sugar levels and provides sustained energy without causing spikes.

What Is The Fat Content In A Cup Of Lima Beans?

Lima beans are very low in fat, with only about 0.7 grams per cup. This makes them a heart-healthy option suitable for low-fat diets while still supplying essential nutrients.

How Does The Fiber In Lima Beans Affect Satiety And Digestion?

The high fiber content in lima beans promotes feelings of fullness and supports gut health by encouraging beneficial bacteria growth. This can aid in weight management and improve digestive function.

Sustainability Of Lima Beans As A Food Source

Though this article focuses primarily on nutrition facts rather than environmental aspects directly related to food choices themselves—the reason why many turn toward legumes including lima beans lies partly in their ability to fix nitrogen naturally into soil through root nodules during growth cycles compared to synthetic fertilizers used widely elsewhere on farms—which reduces agricultural inputs significantly while enhancing soil fertility over time naturally benefiting crop rotations globally without chemical dependence affecting yields negatively long term.