Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Cranberry beans, also known as Roman beans, are a visually striking legume with a creamy, mottled pink-and-white skin that fades to a uniform tan when cooked. They offer a mild, nutty flavor and a smooth, velvety texture that holds its shape well. Nutritionally, they are a powerhouse of plant-based protein and dietary fiber, with minimal fat.
Calorie split: 27% protein · 70% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love cranberry beans for their delicate, creamy texture and ability to absorb surrounding flavors in stews and soups. They are a beloved staple in Italian and Portuguese cuisines, often featured in hearty, comforting dishes that celebrate their subtle nuttiness.
⚠️ Watch-outs & how to enjoy it better
Like many legumes, they contain oligosaccharides that can cause gas and bloating in some individuals. Soaking the dried beans for 8-12 hours and discarding the water, or using a pressure cooker, can significantly reduce these compounds. They also contain oxalates, so those prone to certain kidney stones should moderate intake and ensure adequate hydration.
Key benefits
- Excellent source of plant-based protein (9.34g per 100g).
- High in dietary fiber (8.6g per 100g) for digestive health.
- Very low in fat (0.46g per 100g).
- Provides complex carbohydrates for sustained energy.
- Naturally free of sugar and cholesterol.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive cranberry-like speckles on the raw bean's skin disappear completely during cooking, leaving a uniform beige color.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 136 kcal |
| Energy | 569 kj |
| Protein | 9.3 g |
| Total lipid (fat) | 0.46 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 24.5 g |
| Fiber, total dietary | 8.6 g |
| Calcium, Ca | 50.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 387 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 0.37 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.52 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 207 ug |
| Folic acid | 0.00 ug |
| Folate, food | 207 ug |
| Folate, DFE | 207 ug |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 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 | 0.12 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 18:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.09 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.39 g |
| Isoleucine | 0.41 g |
| Leucine | 0.75 g |
| Lysine | 0.64 g |
| Methionine | 0.14 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.26 g |
| Valine | 0.49 g |
| Arginine | 0.58 g |
| Histidine | 0.26 g |
| Alanine | 0.39 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.36 g |
| Proline | 0.40 g |
| Serine | 0.51 g |
FAQ
What is the difference between cranberry beans and borlotti beans?
They are the same bean! 'Borlotti' is the common Italian name, while 'cranberry' refers to the speckled pattern. In the US, they are often sold as cranberry or Roman beans.
Do I need to soak dried cranberry beans?
Soaking is recommended to reduce cooking time and improve digestibility by breaking down gas-causing compounds. An overnight soak in cold water is standard. A quick-soak method (boil for 2 minutes, then let sit covered for an hour) also works.
Are canned cranberry beans as nutritious as dried?
Yes, the core nutrients (protein, fiber) are retained. However, check labels for added sodium. Rinsing canned beans can reduce sodium content by about 40%.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.36 kcal/g · 27% calories from protein · 8.6 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.