1 serving (172 grams) contains 227 calories, 15.0 grams of protein, 0.8 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
227.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 15.4 g | 55% | |
| Sugars | 0.6 g | ||
| protein | 15.0 g | 30% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54.0 mg | 4% | |
| Iron | 4 mg | 22% | |
| Potassium | 622 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About A cup of mash beans
A cup of mashed beans is a wholesome, nutrient-packed dish rooted in various cuisines worldwide, including Latin American, African, and Middle Eastern traditions. Made by cooking and mashing legumes like black beans, kidney beans, or chickpeas, this dish is rich in protein, dietary fiber, and essential vitamins such as folate and B vitamins. Its high fiber content promotes digestion and regulates blood sugar levels, while the protein supports muscle health and satiety. Mashed beans are also low in fat and free of cholesterol, making them heart-healthy. Depending on preparation, they may include added ingredients like olive oil, garlic, or spices, enhancing flavor and nutrition. However, excessive salt or fatty additions, such as cream, could reduce its health benefits. Versatile and satisfying, a cup of mashed beans is an excellent choice for vegetarians, vegans, or anyone seeking a nutritious side dish or protein alternative.
