The calorific value of beans and their nutritional components
Tomasz Jankowski
2026-03-21
3 min. read
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The bean is a popular legume plant, esteemed for its flavor and abundance of protein. It also possesses numerous other advantages, which will be elaborated on below.
High proportion of nutrients
Pasta made from beans is rich in nutrients. A serving of pasta (80 g) provides: 60.8 kcal, 5.7 g of protein, 0.3 g of fat, 11.2 g of carbohydrates, and 4.6 g of fiber. It is the ideal component of a reduction diet due to its low fat content and high fiber content.
Protein of exceptional nutritional value
Beans contain a protein of exceptional nutritional value. Without a satisfactory reason, the seeds of legumes are the main and best source of this component in the vegan diet. Compared to animal protein, they contain less methionine, however, it can be easily supplemented by combining beans with coarse grains.
The nutritional components contained in the beans
The beans are rich in B vitamins such as thiamine (B1), nicotinic acid (B2), and folic acid. Additionally, they are also a source of vitamins C, E, and pro-vitamin A. However, it is important to note that during the cooking process, there is a loss of some of these nutrients, particularly folic acid and vitamin C.
Micro- and macro-nutrients present in beans
Beans contain large quantities of copper, manganese, zinc, and iron. A serving of beans (80 g) satisfies 19% of the daily requirement for zinc and iron, 11% for copper, and 17% for manganese. Copper is indispensable for the synthesis of red blood cells, connective tissue, and bone tissue. Manganese is involved in the production of proteins, nucleic acids, and fatty acids. It is crucial for building bones, the function of the nervous system, and the reproductive system. Beans also provide other mineral components such as potassium, calcium, magnesium, phosphorus, and sodium.
Elevated level of glycemic index
Unprocessed beans possess a low glycemic index (IG = 40), however, this value substantially increases following the cooking process. The glycemic index of cooked beans is 80. Therefore, beans are not advised for individuals dealing with disorders of carbohydrate metabolism.
A source of plant substances akin to estrogens
Phytoestrogens are plant-derived substances whose chemical structure resembles sex hormones – estrogens. One of the richest sources of these substances is beans. They can exert both harmful and beneficial influences on the human body. On the one hand, they inhibit the development of certain cancerous cells, osteoporosis, and circulatory diseases; on the other, they can disrupt the functioning of the reproductive system.
A source of phytic acid
Beans also constitute a source of anti-nutritive substances. One of them is phytic acid, which forms insoluble salt compounds with certain mineral components, such as iron, zinc, calcium, thereby reducing their bioavailability to the body. Moreover, it binds heavy metals (kadm, lead), preventing their accumulation in the body. Phytic acid also exhibits antioxidant properties, slowing down the absorption of glucose from the digestive tract and positively affecting the lipid profile.
Effective treatment for cases of Parkinson's disease
The bean contains 3,4-dihydroxyphenylalanine, which is synthetically used in the treatment of Parkinson's disease. Unlike the synthetic form of this compound found in the bean, it does not cause unwanted side effects.
Tags
Nutritional Value Of Legumes
Plant-based Protein Sources
Dietary Fiber And Health
Minerals In Beans
Phytoestrogens And Health Effects
High-protein Diet
Plant-based
Fiber-Rich
Heart Health
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Blood Sugar Control
Metabolic Syndrome
Micronutrients
Inflammation
Brain Health
Folic Acid
Hormonal Health
Antioxidants
Insulin Resistance
Zinc
Anti-aging