Know what’s on your plate
Hyacinth beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 344 kcal —
- Protein 24 g 48%
- Carbohydrate 35 g 13%
- Fat 1.7 g 2%
- Saturated fat 0.3 g 1%
- Fibre 26 g 91%
- Sodium 21 mg 1%
- 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) 1.1 mg 94%
- Riboflavin (B2) 0.14 mg 10%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 23 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 130 mg 10%
- Iron 5.1 mg 28%
- Magnesium 283 mg 67%
- Phosphorus 372 mg 30%
- Potassium 1235 mg 26%
- Zinc 9.3 mg 85%
- Copper 1.3 mg 148%
- Manganese 1.6 mg 68%
- Selenium 8.2 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 344 | 24 g | 35 g | 1.7 g |
| 1 × cup | 210 g | 722 | 50 g | 74 g | 3.5 g |
| 2 × cup | 420 g | 1445 | 100 g | 148 g | 7.1 g |
| ½ × cup | 105 g | 361 | 25 g | 37 g | 1.8 g |
| 3 × cup | 630 g | 2167 | 151 g | 221 g | 11 g |
| 4 × cup | 840 g | 2890 | 201 g | 295 g | 14 g |
Similar foods
- Hyacinth bean seedscooked, with water, without oil, with salt76 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
- White beansmature seeds, raw333 kcal / 100 g
- Yardlong beansmature seeds, raw347 kcal / 100 g
- Lima beansimmature seeds, raw113 kcal / 100 g
- Catjang cowpeasmature seeds, raw343 kcal / 100 g
- Large mature seed lima beansraw338 kcal / 100 g
- Broad beanswhole, raw59 kcal / 100 g
- Black beansmature seeds, raw341 kcal / 100 g
- Fava beansin pod, raw88 kcal / 100 g
Questions about Hyacinth beans
Can you eat hyacinth beans raw?
No. Raw hyacinth beans and pods can contain compounds that cause illness; soak dried beans, discard the soaking water, then boil them in fresh water until completely tender. Cook fresh pods too, rather than eating them raw.
How do you cook dried hyacinth beans?
Rinse and soak them overnight, then drain and cover with fresh water. Simmer until tender, usually 45–60 minutes; older beans may take longer, so check that they are soft all the way through.
How do you choose fresh hyacinth bean pods?
Look for firm, brightly coloured pods that snap when bent, without soft spots or mould. Smaller, young pods are usually more tender; larger pods can be stringier, so remove the seams before cooking.
How should you store hyacinth beans?
Keep fresh pods unwashed in a paper or perforated bag in the fridge and use them within a few days. Store dried beans in an airtight container in a cool, dry cupboard; once cooked, refrigerate them promptly and use within three to four days.
What dishes are hyacinth beans used in?
Cooked beans work well in curries, stews and dals, while tender pods can be stir-fried with garlic, ginger and spices. In South Indian cooking, avarekalu is a well-known ingredient in dishes such as saaru and upma.
What can you use instead of hyacinth beans?
For cooked dried beans, try white beans or black-eyed peas; use the same amount, allowing for a different cooking time. For fresh pods, French beans are a practical substitute in stir-fries and curries.
Are hyacinth beans nutritious?
They provide 24 g of protein and 26 g of fibre per 100 g. They are also high in zinc and copper, with 9.3 mg and 1.3 mg per 100 g.
Source: USDA FoodData Central 175210 · per 100 g · carbohydrate per EU label, fibre excluded
