📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams beans.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 333 kcal | -- |
| 💪 Protein | 22.0 g | -- |
| 🧈 Fats | 1.0 g | -- |
| 🍚 Carbohydrates | 60.0 g | -- |
| 🌾 Fiber | 15.0 g | -- |
| Iron | 5.5 mg | 31% |
| Folic acid | 390 µg | 98% |
| Magnesium | 145 mg | 39% |
| Potassium | 1400 mg | 40% |
| Phosphorus | 400 mg | 57% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main beans benefits in an athlete's nutrition:
- 15 g fiber per 100 g — one of the highest values among common legumes
- Plant protein — about 22 g per 100 g dry beans
- Potassium — important for muscle function
- Resistant starch - feeds gut bacteria
🍳 How to Prepare
The best ways to prepare beans, while preserving maximum nutritional value:
- Stewed: cooked beans with tomato sauce, spices
- Salad: mix with corn, bell pepper, olives
- Bean spread (hummus): mashed with tahini, lemon, garlic
⚡ When to Eat?
For lunch or before training (3+ hours). Slow to digest.
🔄 Substitutions and Alternatives
Best alternatives beans:
Lentils, chickpeas, soybeans, peas
💡 Tips
- Soak overnight — shortens cooking time and improves digestion
- Rinse canned beans — this reduces sodium content
- Pair with cumin or bay leaf — a traditional way to reduce bloating
- Increase the amount in your diet gradually — let your body adapt
🌱 Comparison With Other Legumes
| Legume | Soaking | Cooking | What is worth knowing |
|---|---|---|---|
| Beans (white, red) | Recommended, 8–12 hours | Longer, about 60–90 min. | Red beans are not suitable to eat raw — thorough cooking is required |
| Lentils | Not necessary | Shortest, about 15–25 min. | A quick option when there is no time |
| Chickpeas | Recommended, 8–12 hours | Approximately 60–90 min. | Firmer, good for mashing |
| Peas | Recommended | Similar to beans | Split peas cook faster |
| Soybeans | Recommended | Longest | Stronger flavor, often used in processed form |
Times — approximate guideline: they depend on size, maturity and desired texture (for comparison — lentils).
✅ Practical Rules
- Soak And Change The Water — soaking and draining the water removes some of the compounds that pass into it, so there is less bloating.
- Cook until completely tender. Raw red beans contain natural substances that break down only with thorough cooking; insufficiently cooked beans can cause digestive upset.
- Do Not Add Salt Or Acids At The Beginning — tomatoes, vinegar and salt at an early stage harden the skin and cooking takes longer.
- Seasonings: cumin, bay leaf, marjoram; after cooking, drain the beans rather than leaving them in the liquid.
- Canned — rinse and drain; they are even better for spreads than freshly cooked ones.
- Start With A Small Portion (a few tablespoons of cooked beans) and increase over 2–3 weeks.
- Storage: Cooked beans keep in the refrigerator for a few days, in the freezer for months.
🙋 FAQ
Can beans replace meat? Partly — they provide plant protein, but it is worth combining them with grains and other legumes during the day so that the amino acid profile is broader (see protein requirements).
Why do beans cause bloating? They contain fiber and oligosaccharides, which gut bacteria break down with gas formation. Soaking, longer cooking, and gradually increasing the amount usually ease this.
Can you eat them every day? For most people yes, if the portion matches digestive tolerance. If, due to a health condition, a doctor advises limiting certain products, follow their recommendations.