Broadbeans, immature seeds, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are the tender, jade-green seeds of the broad bean (fava bean), harvested before they fully mature. Boiled until just tender, they offer a creamy, slightly starchy texture with a distinctive earthy, nutty flavor that's milder than their dried counterparts. Nutritionally, they are a standout source of plant-based protein and dietary fiber while remaining very low in fat.
💚 Why it's loved
People love their unique, savory depth and satisfying, creamy bite that holds up well in both hot and cold dishes. They are a beloved seasonal spring ingredient in many cuisines, symbolizing freshness and versatility.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort (gas, bloating) due to their high fiber and oligosaccharide content, especially if not accustomed to legumes. A small number of people with G6PD deficiency can have a severe reaction (favism). To mitigate digestive issues, introduce them gradually, ensure they are thoroughly cooked, and consider pairing with digestive herbs like mint or a splash of acid like lemon juice.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and satiety.
- Rich in folate (vitamin B9), crucial for cell growth and metabolism.
- Contains essential minerals like manganese and copper for bone health.
- Low in fat and provides a good source of complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Greeks and Romans believed that eating fava beans caused flatulence and even insanity, a myth that persisted for centuries.
Full nutrition (scales with serving)
| Water | 83.7 g |
| Energy | 62.0 kcal |
| Energy | 259 kj |
| Protein | 4.8 g |
| Total lipid (fat) | 0.50 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 3.6 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 193 mg |
| Sodium, Na | 41.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 19.8 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 58.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 58.0 ug |
| Folate, DFE | 58.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 270 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.30 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.18 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.18 g |
| Isoleucine | 0.21 g |
| Leucine | 0.37 g |
| Lysine | 0.31 g |
| Methionine | 0.04 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.17 g |
| Valine | 0.23 g |
| Arginine | 0.40 g |
| Histidine | 0.12 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 0.73 g |
| Glycine | 0.20 g |
| Proline | 0.22 g |
| Serine | 0.21 g |
FAQ
What's the difference between immature and mature broad beans?
Immature (or 'green') broad beans are harvested early, have a tender, edible skin, and a creamy texture. Mature (or 'dried') beans are fully developed, have a tough, bitter outer skin that is usually removed, and require longer cooking.
How do I remove the tough outer skin from cooked mature broad beans?
After boiling or steaming until tender, drain and rinse with cold water. Pinch each bean between your thumb and forefinger, and the bright green inner bean will slip out of the greyish, leathery skin.
Are broad beans the same as fava beans?
Yes, they are two common names for the same legume, Vicia faba. 'Broad bean' is more common in the UK and Australia, while 'fava bean' is widely used in the US and elsewhere.