Calories in Fava Beans
Fava beans, also known as broad beans, are nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals like folate and manganese. They are a staple in Mediterranean and Middle Eastern diets, providing sustained energy and supporting heart health.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 171 | 7g | 18g | 8.3g |
| 1 serving (88 g) | 1 serving (88 g) | 150 | 6.1g | 15.8g | 7.3g |
| 1 cup mashed (229g) | 1 cup mashed (229g) | 392 | 15.9g | 41.2g | 19.1g |
| 1 oz, dry, yield after cooking (81g) | 1 oz, dry, yield after cooking (81g) | 139 | 5.6g | 14.6g | 6.7g |
Health Benefits
High in folate, which is crucial for DNA synthesis, heart health, and preventing neural tube defects during pregnancy.
Rich in manganese and copper, minerals that support bone strength and immune system function.
The high fiber content helps regulate blood sugar levels and promotes a healthy gut microbiome.
Nutrition Tips
- Pair fava beans with vitamin C-rich foods like lemon juice or tomatoes to significantly enhance plant-based iron absorption.
- If using canned fava beans, rinse them thoroughly under cold water to remove up to 40% of the added sodium.
- Fava beans are an excellent meat substitute in salads, wraps, and stews due to their high protein and fiber content.
- Individuals with G6PD deficiency (favism) must avoid fava beans as they can trigger a serious hemolytic reaction.
- Soak dried fava beans for at least 8-12 hours before cooking to reduce anti-nutrients and improve digestibility.
GAYA Tracking Tip
When logging 'Foul Medames' or mashed fava beans, ensure you photograph the bowl clearly and specify any added fats like olive oil, butter, or tahini, as these can double the calorie density.
Frequently Asked Questions
Are fava beans good for weight loss?+
Yes, fava beans are excellent for weight management because their high protein and fiber content increase satiety, helping you feel full for longer periods.
Do fava beans contain iron?+
Yes, they are a good plant-based source of iron. To maximize absorption, always consume them with a source of Vitamin C.
Can you eat the skin of fava beans?+
Yes, the skins are completely edible and contain the majority of the bean's dietary fiber. However, some prefer to peel them for a smoother texture in gourmet dishes.
Track Fava Beans calories with just a photo
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