Legume
raw pink beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
frijoles rosados
SERVING
CALORIES
343
PROTEIN
21g
CARBS
64.2g
FAT
1.1g
FIBER
12.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories343kcal—
Protein21g42%
Carbohydrates64.2g23%
Fiber12.7g45%
Sugar2.1g4%
Total fat1.1g1%
Saturated fat0.29g1%
Trans fat0g—
Cholesterol0mg0%
Water10.1g—
MINERALS
Sodium8.0mg0%
Potassium1464mg31%
Calcium130mg10%
Iron6.8mg38%
Magnesium182mg43%
Phosphorus415mg33%
Zinc2.5mg23%
Copper0.81mg90%
Manganese1.4mg60%
Selenium13µg24%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.21mg1%
Vitamin K5.7µg5%
Thiamin (B1)0.77mg64%
Riboflavin (B2)0.19mg15%
Niacin (B3)1.9mg12%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.53mg31%
Folate (B9)463µg116%
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 cup210g
1 tablespoon13.1g
1 teaspoon4.4g
1 ml0.9g
1 liter875g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Rich in plant-based protein, essential for building and repairing tissues and muscle.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and cell growth, making it important during pregnancy.
- ✓Good source of minerals like iron, magnesium, and potassium, which support energy metabolism, nerve function, and blood pressure control.
COOKING TIPS
In the kitchen.
- 1Always soak dried beans for at least 8 hours or overnight to reduce cooking time and improve digestibility. Discard the soaking water before cooking.
- 2Simmer soaked beans in fresh water or broth for 1-2 hours until tender. Wait to add salt or acidic ingredients like tomatoes until the beans are nearly cooked, as they can toughen the skins.
- 3Crucially, raw beans contain a toxin called phytohaemagglutinin. Ensure they are boiled vigorously for at least 10 minutes during the initial cooking process to destroy it before simmering.
- 4Pink beans have a creamy texture and are excellent for chili, refried beans, soups, and stews, readily absorbing the flavors of spices and aromatics.
STORAGE
Keep it fresh.
- Store dried pink beans in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year.
- Once cooked, store beans in a sealed container in the refrigerator for up to 5 days or in the freezer for up to 6 months.
FAQ
Frequently asked questions.
Are pink beans healthy?
Yes, pink beans are highly nutritious. They are an excellent source of dietary fiber for digestive health, plant-based protein for muscle repair, and essential minerals like iron and potassium which support energy metabolism and blood pressure control.
How much protein is in raw pink beans?
Raw pink beans contain approximately 20.96 grams of protein per 100g serving. This high protein content makes them a valuable staple for vegetarians and vegans looking to meet their daily protein requirements.
Are pink beans good for weight loss?
Pink beans can be very beneficial for weight loss because they are high in fiber and protein. These two nutrients increase satiety and help you feel full for longer periods, which can reduce overall calorie intake.
Are pink beans gluten-free and vegan?
Yes, pink beans are naturally gluten-free and vegan. They are a safe and healthy choice for individuals with celiac disease or those following a strictly plant-based diet.
Are pink beans keto-friendly?
Pink beans are generally not considered keto-friendly as they contain about 64.19g of carbohydrates per 100g. While they provide healthy complex carbohydrates, the high carb count usually exceeds the daily limits of a strict ketogenic diet.
How do you cook raw pink beans?
To cook raw pink beans, first rinse and soak them for 8-12 hours. Drain the soaking water, place them in a pot with fresh water, bring to a boil, and then simmer for 60 to 90 minutes until they reach your desired tenderness.
What do pink beans taste like?
Pink beans have a mild, slightly sweet flavor and a smooth, creamy texture. They are very similar to pinto beans and are frequently used in Caribbean and Latin American dishes, such as stews and rice recipes.
Do I need to soak pink beans before cooking?
While you can cook them without soaking, it is highly recommended to soak them for at least 8 hours. Soaking reduces the cooking time and helps break down complex sugars that can cause digestive discomfort and gas.
How should I store raw pink beans?
Store raw pink beans in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, they can remain high quality for 1 to 2 years.
Can I eat pink beans raw?
No, you should never eat pink beans raw. Like many legumes, they contain natural toxins called lectins that can cause severe digestive upset; these toxins are only neutralized through thorough soaking and boiling.
