Legume
boiled unsalted adzuki beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
adzuki beans
SERVING
CALORIES
128
PROTEIN
7.5g
CARBS
24.8g
FAT
0.10g
FIBER
7.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories128kcal—
Protein7.5g15%
Carbohydrates24.8g9%
Fiber7.3g26%
Sugar0.10g0%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water66.4g—
MINERALS
Sodium2.0mg0%
Potassium532mg11%
Calcium28mg2%
Iron2.0mg11%
Magnesium52mg12%
Phosphorus168mg13%
Zinc1.7mg15%
Copper0.20mg22%
Manganese0.60mg26%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.10mg6%
Folate (B9)121µg30%
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 cup230g
1 tablespoon14.4g
1 teaspoon4.8g
1 ml1g
1 liter958.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which supports digestive health and may help regulate blood sugar levels.
- ✓Excellent source of plant-based protein, essential for muscle repair and growth.
- ✓High in antioxidants, such as polyphenols, which help protect the body against oxidative stress.
- ✓Provides key minerals like manganese, phosphorus, potassium, and iron, which are vital for bone health, energy metabolism, and blood pressure regulation.
COOKING TIPS
In the kitchen.
- 1Use as a base for sweet red bean paste (anko) by mashing and sweetening with sugar, perfect for desserts like mochi and dorayaki.
- 2Add to savory dishes like soups, stews, curries, and salads for a boost in protein and fiber.
- 3Combine with grains like brown rice or quinoa to form a complete protein, providing all essential amino acids.
- 4For a simple side dish, lightly season the boiled beans with soy sauce, sesame oil, and a pinch of salt.
STORAGE
Keep it fresh.
- Store cooked adzuki beans in an airtight container in the refrigerator for up to 4 days.
- For long-term storage, freeze the boiled beans in freezer-safe bags or containers for up to 6 months.
FAQ
Frequently asked questions.
Are boiled adzuki beans healthy?
Yes, boiled adzuki beans are highly nutritious, offering a balanced profile of plant-based protein and complex carbohydrates. They are low in fat and rich in antioxidants and essential minerals like iron and potassium, which support heart and bone health.
How much protein is in boiled adzuki beans?
A 100g serving of boiled unsalted adzuki beans provides approximately 7.5g of protein. This makes them an excellent protein source for vegetarians and vegans to support muscle maintenance and growth.
Are adzuki beans good for weight loss?
Yes, they can be very helpful for weight management. With 128 calories per 100g and a high fiber content, they promote satiety and help you feel full for longer periods, reducing the likelihood of overeating.
Are adzuki beans gluten-free and vegan?
Adzuki beans are naturally both gluten-free and vegan. They are a safe and healthy option for individuals with celiac disease or those following a strictly plant-based diet.
Are adzuki beans keto-friendly?
Adzuki beans are generally not considered keto-friendly because they contain about 24.8g of carbohydrates per 100g. While they are healthy, the carb count is too high for most strict ketogenic diets.
What do adzuki beans taste like?
Adzuki beans have a mild, nutty, and distinctly sweet flavor compared to other legumes. This natural sweetness allows them to be used effectively in both savory soups and traditional sweet desserts.
How can I use boiled unsalted adzuki beans in recipes?
They are versatile enough to be tossed into salads, mixed into stews, or added to grain bowls. Since these are unsalted, they are also the perfect base for making sweet red bean paste or adding to healthy smoothies.
How long do boiled adzuki beans last in the fridge?
When stored in an airtight container, boiled adzuki beans will stay fresh in the refrigerator for 3 to 5 days. Always check for any off-smells or slime before consuming leftovers.
Can I freeze boiled adzuki beans?
Yes, boiled adzuki beans freeze very well. Drain them thoroughly and store them in freezer-safe bags or containers for up to 6 months, making them a convenient 'grab-and-go' protein for future meals.
Do adzuki beans help with digestion?
Yes, their high dietary fiber content supports digestive health by promoting regular bowel movements. Fiber also acts as a prebiotic to support gut bacteria and helps regulate blood sugar levels.
