Know what’s on your plate
Broad bean
Calories & nutrition facts
immature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 72 kcal —
- Protein 5.6 g 11%
- Carbohydrate 7.5 g 3%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 4.2 g 15%
- Sodium 50 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 33 mg 37%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.09 mg 2%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 96 µg 24%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 22 mg 2%
- Iron 1.9 mg 11%
- Magnesium 38 mg 9%
- Phosphorus 95 mg 8%
- Potassium 250 mg 5%
- Zinc 0.58 mg 5%
- Copper 0.07 mg 8%
- Manganese 0.32 mg 14%
- Selenium 1.2 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 72 | 5.6 g | 7.5 g | 0.6 g |
| 1 × cup | 109 g | 78 | 6.1 g | 8.2 g | 0.7 g |
| 1 × broadbean | 8 g | 6 | 0.4 g | 0.6 g | 0 g |
| 2 × cup | 218 g | 157 | 12 g | 16 g | 1.3 g |
| ½ × cup | 54.5 g | 39 | 3.1 g | 4.1 g | 0.3 g |
| 3 × cup | 327 g | 235 | 18 g | 25 g | 2 g |
| 4 × cup | 436 g | 314 | 24 g | 33 g | 2.6 g |
Similar foods
- Immature broad beanraw63 kcal / 100 g
- Broad bean seedscooked, 50% seeds 50% water, without oil, unsalted67 kcal / 100 g
- Mature broad bean349 kcal / 100 g
- Dried shelled broad beansraw343 kcal / 100 g
- Peeled broad beanfresh, frozen, raw99 kcal / 100 g
- Broadbeansfresh, raw72 kcal / 100 g
- Fava beansin pod, raw88 kcal / 100 g
- Broadbeans in podraw88 kcal / 100 g
- Mature broadbean seedsraw341 kcal / 100 g
- Dry mature broadbean seeds341 kcal / 100 g
Questions about Broad bean
How do you cook fresh broad beans?
Pod them, then boil the beans in lightly salted water for about 3–5 minutes, until tender but still bright green. Drain and cool briefly; small, very young beans may need less time.
Do you need to peel broad beans after cooking?
The pale outer skin can be tough, especially on larger beans. After boiling, pinch each bean at one end and squeeze the bright green centre out; young, small beans are often tender enough to eat unpeeled.
Can you eat broad beans raw?
Very young, tender broad beans can be eaten raw, podded and peeled, in salads or with a little olive oil. Larger beans are usually more pleasant cooked, as their skins and centres can be firmer.
How do you freeze broad beans?
Pod them and blanch the beans in boiling water for 2 minutes, then cool them quickly in iced water and drain well. Freeze in a single layer before packing into a sealed freezer bag; peel them first if you want to use the green centres straight from frozen.
What goes well with broad beans?
Broad beans pair particularly well with mint, lemon, spring onions, feta and olive oil. Add them to salads, or mash them with olive oil and lemon for a simple spread.
What is ful medames?
Ful medames is a dish of cooked fava beans, another name for broad beans, usually mashed or left whole and seasoned with olive oil, lemon, garlic and spices. It is commonly served with bread.
What can you use instead of broad beans?
For a similar tender, green bean in salads, pasta or a mash, try peas or edamame. Peas are sweeter and softer; edamame are firmer and have a nuttier flavour.
How do you choose fresh broad beans?
Choose pods that feel firm and look fresh, without blackened or shrivelled patches. Smaller pods usually contain more tender beans; once podded, the beans should be firm and brightly coloured.
Source: USDA FoodData Central 170377 · per 100 g · carbohydrate per EU label, fibre excluded
