Know what’s on your plate
Cranberry beans
Calories & nutrition facts
roman, mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 335 kcal —
- Protein 23 g 46%
- Carbohydrate 35 g 13%
- Fat 1.2 g 2%
- Saturated fat 0.3 g 2%
- Fibre 25 g 88%
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.75 mg 62%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.31 mg 18%
- Folate (B9) 604 µg 151%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 127 mg 10%
- Iron 5 mg 28%
- Magnesium 156 mg 37%
- Phosphorus 372 mg 30%
- Potassium 1332 mg 28%
- Zinc 3.6 mg 33%
- Copper 0.79 mg 88%
- Manganese 0.92 mg 40%
- Selenium 12.7 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 335 | 23 g | 35 g | 1.2 g |
| 1 × cup | 195 g | 653 | 45 g | 69 g | 2.4 g |
| 2 × cup | 390 g | 1307 | 90 g | 138 g | 4.8 g |
| ½ × cup | 97.5 g | 327 | 23 g | 35 g | 1.2 g |
| 3 × cup | 585 g | 1960 | 135 g | 207 g | 7.2 g |
| 4 × cup | 780 g | 2613 | 180 g | 276 g | 9.6 g |
Similar foods
- Crawberry beanscooked, 50% beans, 50% water, without oil and unsalted60 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- Red kidney beansmature seeds, raw337 kcal / 100 g
- Royal red kidney beansmature seeds, raw329 kcal / 100 g
- Red beansraw314 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
- Pink beansmature seeds, raw343 kcal / 100 g
- Borlotti beansdried, raw312 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- Dried beansraw326 kcal / 100 g
Questions about Cranberry beans
Are cranberry beans the same as borlotti beans?
They are often used as names for the same mottled bean, also called Roman bean. The pods are usually cream with red streaks, though the markings can fade during cooking.
Do you need to soak cranberry beans before cooking?
Soaking dried beans overnight in plenty of cold water shortens cooking and helps them cook evenly; drain and rinse before simmering. If you have no time, cook them unsoaked, allowing extra time and checking the water level.
How long do dried cranberry beans take to cook?
After soaking, simmer them gently in fresh water until creamy and tender, usually about 45–60 minutes; older beans may take longer. Add acidic ingredients such as tomatoes or vinegar once the beans are nearly tender, as acid can slow softening.
What dishes are cranberry beans good in?
Their creamy texture and savoury flavour work well in minestrone, pasta e fagioli and bean stews. In Italian cooking, they are often served simply with olive oil, garlic and herbs.
Can you use cranberry beans instead of borlotti beans in a recipe?
Yes: use them in the same quantity and cook them until tender, as their flavour and texture are very similar. If the recipe calls for canned beans, drain and rinse them first.
How should you store cooked cranberry beans?
Cool them promptly, then refrigerate in a covered container with a little cooking liquid and use within three to four days. You can also freeze them in portions, with their liquid, for up to about three months.
Are cranberry beans nutritious?
A typical serving of cooked cranberry beans, about a handful or 150 g, provides 35 g of protein and 37 g of fibre. They are also high in folate, magnesium and copper.
Are cranberry beans safe to eat raw?
No. Dried cranberry beans must be fully cooked; raw or undercooked beans can cause severe stomach upset. Boil them briskly for at least 10 minutes before reducing to a simmer, and never cook dried beans from raw in a slow cooker.
Source: USDA FoodData Central 175189 · per 100 g · carbohydrate per EU label, fibre excluded
