Cranberry Beans
How Many Calories in Cranberry Beans? Nutrition Facts and Benefits
Cranberry beans (also known as borlotti beans) are cream-colored beans speckled with red or magenta streaks. They have a creamy texture and mild, nutty flavor. Originating from South America and popularized in Italian and Portuguese cuisines, they are commonly used in soups, stews, salads, and grain bowls. Typically prepared from dried beans by soaking and simmering, they are also available canned for convenience.
Calories and Nutrition Facts (Average, cooked)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 143 kcal | 26 g | 9.0 g | 0.6 g | 9.0 g | 2 mg |
| 2 | 1 cup cooked (~200 g) | 286 kcal | 52 g | 18.0 g | 1.2 g | 18.0 g | 4 mg |
Health Benefits of Cranberry Beans
- Rich in plant-based protein, fiber, and complex carbohydrates for sustained energy.
- Good source of folate, iron, magnesium, potassium, and B vitamins.
- High fiber content supports digestive health and helps promote satiety.
- May support heart health and blood sugar management when part of a balanced diet.
- Contain antioxidant polyphenols that contribute to overall wellness.
Tips for Consuming Cranberry Beans
- Cook from dried: soak 8–12 hours, drain, then simmer until tender; or use a pressure cooker to reduce time.
- If using canned, drain and rinse to lower sodium content.
- Season with herbs and spices (bay leaf, rosemary, garlic, paprika) for depth of flavor.
- Pair with whole grains (brown rice, quinoa) or vegetables to create a complete, balanced meal.
- Combine with vitamin C–rich foods (lemon, tomatoes, peppers) to enhance iron absorption.
- Typical portion is 1/2–1 cup cooked; adjust based on energy needs and overall meal composition.