Legume
boiled unsalted cranberry beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled borlotti beansboiled roman beans
SERVING
CALORIES
136
PROTEIN
9.3g
CARBS
24.3g
FAT
0.48g
FIBER
8.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories136kcal—
Protein9.3g19%
Carbohydrates24.3g9%
Fiber8.6g31%
Sugar0.28g1%
Total fat0.48g1%
Saturated fat0.11g1%
Trans fat0g—
Cholesterol0mg0%
Water64.8g—
MINERALS
Sodium1.0mg0%
Potassium382mg8%
Calcium46mg4%
Iron2.1mg12%
Magnesium45mg11%
Phosphorus142mg11%
Zinc1.1mg10%
Copper0.21mg23%
Manganese0.46mg20%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K0µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.10mg6%
Folate (B9)172µg43%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup177g
1 tablespoon11g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml133g
1 liter1333g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein for muscle maintenance
- ✓High dietary fiber supports digestive health and satiety
- ✓Rich in folate (B9) which is essential for DNA synthesis
- ✓Low glycemic index helps in managing blood sugar levels
- ✓Contains potassium and magnesium for heart health support
COOKING TIPS
In the kitchen.
- 1If cooking from scratch, soak dry beans for 8-12 hours to reduce cooking time
- 2Simmer gently rather than boiling vigorously to keep the beans from bursting
- 3Add salt only at the end of the cooking process to ensure the skins remain tender
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for 3 to 5 days
- Can be frozen for up to 6 months; freeze in a single layer before bagging
- Keep beans submerged in a little cooking liquid to prevent them from drying out
FAQ
Frequently asked questions.
How long do boiled cranberry beans last in the fridge?
When stored in an airtight container, they will stay fresh for 3 to 5 days.
Can I freeze boiled cranberry beans?
Yes, they freeze very well. Drain them and store in freezer-safe bags for up to 6 months.
What is a good substitute for cranberry beans?
Pinto beans or kidney beans are the best substitutes due to their similar texture and size.
Why did my cranberry beans lose their spots after boiling?
This is normal; the beautiful red speckles on raw cranberry beans disappear during the cooking process, leaving them a uniform tan color.
Are cranberry beans the same as borlotti beans?
Yes, they are the same variety of bean, often called borlotti in Italy and cranberry beans in the US.
How do I know when the beans are fully cooked?
They should be tender and creamy all the way through when squeezed, but not so soft that they fall apart.
Are boiled cranberry beans gluten-free?
Yes, cranberry beans are naturally gluten-free.
What is the best way to use boiled cranberry beans?
They are excellent in Italian soups like Pasta e Fagioli, cold salads, or mashed into a dip.
Do I need to rinse them after boiling?
If you are using them in a salad, rinsing with cold water helps stop the cooking and removes excess starch.
Are they high in iron?
Yes, they provide about 2mg of iron per 100g, making them a good plant-based iron source.
