Beans, Dry, Cranberry (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Cranberry beans, also known as Roman beans or borlotti beans, are a creamy, nutty legume with a distinctive speckled, cranberry-red and beige skin that fades to a soft tan when cooked. They boast an exceptionally high protein content, making them a nutritional powerhouse for plant-based diets. Their texture becomes velvety and rich when simmered, perfect for absorbing flavors in hearty dishes.
Calorie split: 90% protein · 0% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love cranberry beans for their creamy, almost meaty texture and mild, earthy flavor that beautifully absorbs herbs, garlic, and broths. They are a beloved staple in Mediterranean and Latin American cuisines, celebrated for their versatility in soups, stews, and salads.
⚠️ Watch-outs & how to enjoy it better
As a legume, they contain oligosaccharides which can cause gas and bloating in some individuals; soaking them overnight and discarding the water can significantly reduce this effect. They are also a common allergen for some, and like all dried beans, require proper cooking to neutralize naturally occurring lectins. For those monitoring blood sugar, pairing them with non-starchy vegetables and a healthy fat can help moderate glycemic response.
Key benefits
- Excellent source of plant-based protein (24.4g per 100g dry)
- High in dietary fiber (4.3g per 100g) for digestive health
- Naturally low in fat (1.23g per 100g)
- Provides essential minerals like iron and folate
- A sustainable and affordable protein source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cranberry bean's speckled skin is not just for show; the pattern is unique to each bean, much like a fingerprint, and it fades completely during cooking, leaving a uniformly creamy interior.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Protein | 24.4 g |
| Total lipid (fat) | 1.2 g |
| Fiber, total dietary | 4.3 g |
| Starch | 36.3 g |
| Calcium, Ca | 152 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 166 mg |
| Phosphorus, P | 487 mg |
| Potassium, K | 1340 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.76 mg |
| Manganese, Mn | 1.8 mg |
| Sulfur, S | 198 mg |
| Nickel, Ni | 77.5 ug |
| Molybdenum, Mo | 672 ug |
| Cobalt, Co | 30.2 ug |
| Boron, B | 1130 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Fatty acids, total saturated | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Tryptophan | 0.10 g |
| Threonine | 0.35 g |
| Isoleucine | 0.42 g |
| Leucine | 0.69 g |
| Lysine | 0.54 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.28 g |
| Valine | 0.48 g |
| Arginine | 0.49 g |
| Histidine | 0.25 g |
| Alanine | 0.41 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.34 g |
| Proline | 0.37 g |
| Serine | 0.54 g |
FAQ
What's the difference between cranberry beans and pinto beans?
While both are speckled, cranberry beans are larger, creamier, and have a nuttier flavor. Pinto beans are smaller, with a more earthy taste, and are the standard for refried beans in Mexican cuisine.
Do I need to soak cranberry beans before cooking?
Soaking overnight (8-12 hours) is recommended to reduce cooking time and improve digestibility by breaking down gas-producing compounds. If short on time, a 'quick soak' (boiling for 2 minutes, then letting stand for an hour) is an effective alternative.
How long do cooked cranberry beans last in the fridge?
Properly stored in an airtight container, cooked cranberry beans will last for 3-5 days in the refrigerator. They can also be frozen for up to 6 months.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.