Lima beans, large, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Large, mature lima beans, boiled with salt, are buttery, creamy legumes with a mild, slightly sweet flavor and a satisfyingly dense, starchy texture. Their nutritional profile is notable for being a low-fat, high-fiber source of plant-based protein and complex carbohydrates, providing sustained energy without a heavy caloric load.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love lima beans for their rich, buttery mouthfeel and ability to absorb surrounding flavors, making them a comforting staple in soups, stews, and casseroles. Their versatility allows them to be a hearty side dish or a protein-packed main ingredient in global cuisines.
⚠️ Watch-outs & how to enjoy it better
The added salt in this preparation can be a concern for those monitoring sodium intake, and the high carbohydrate content may cause blood-sugar spikes if eaten in large portions without protein or fat. To mitigate, pair them with a source of protein like chicken or a healthy fat like olive oil, and practice portion control by sticking to a half-cup serving.
Key benefits
- Excellent source of dietary fiber (7g per 100g), supporting digestive health.
- Provides substantial plant-based protein (7.8g per 100g) for muscle maintenance.
- Rich in complex carbohydrates for steady, long-lasting energy.
- Naturally low in fat (0.38g per 100g), making it a heart-healthy choice.
- Contains important minerals like iron, manganese, and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lima beans are named after the capital city of Peru, Lima, where they were first cultivated by indigenous peoples thousands of years ago.
Full nutrition (USDA data · scales with serving)
| Water | 69.8 g |
| Energy | 115 kcal |
| Energy | 482 kj |
| Protein | 7.8 g |
| Total lipid (fat) | 0.38 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 7.0 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 508 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 0.95 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 0.52 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.42 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 83.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 83.0 ug |
| Choline, total | 32.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
Fat & fatty acid profile (per 100g)
| 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)
| Tryptophan | 0.09 g |
| Threonine | 0.34 g |
| Isoleucine | 0.41 g |
| Leucine | 0.67 g |
| Lysine | 0.52 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.28 g |
| Valine | 0.47 g |
| Arginine | 0.48 g |
| Histidine | 0.24 g |
| Alanine | 0.40 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.33 g |
| Proline | 0.35 g |
| Serine | 0.52 g |
FAQ
Are lima beans a good source of protein?
Yes, they provide about 7.8 grams of protein per 100g, making them a solid plant-based protein source, especially when combined with grains.
How do I reduce the sodium in canned or prepared lima beans?
Rinse them thoroughly under running water to remove excess salt, or cook them from dried beans where you control the salt added.
Can lima beans help with blood sugar control?
Their high fiber content helps slow digestion, but they are still carbohydrate-rich. Pairing them with protein and fat can help moderate blood sugar response.
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 1.15 kcal/g · 27% calories from protein · 7.0 g fiber · 2.9 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: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.