1 serving (100 grams) contains 120 calories, 8.0 grams of protein, 0.5 grams of fat, and 21.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.9 mg | 0% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 14.3 g | 51% | |
| Sugars | 2.4 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 952.4 mg | 20% | |
* 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 Mashed beans
Mashed beans are a versatile, nutrient-dense dish made by blending cooked beans into a creamy consistency. Popular in many global cuisines, from West African ewa riro to Latin American refried beans, this dish can feature black beans, kidney beans, navy beans, or other varieties depending on regional preferences. Rich in protein, fiber, vitamins, and minerals like iron and magnesium, mashed beans provide sustained energy and support digestive health. They are naturally low in fat, making them a heart-healthy option, though preparation methods can affect their nutritional profile. Adding oil, butter, or high-sodium seasonings can increase calorie and sodium content, so mindful preparation enhances their health benefits. Enjoyed as a side dish, spread, or as part of a main entree, mashed beans are both a wholesome and adaptable way to incorporate legumes into your diet.
