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Also known as: cranberry beans, roman beans
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious. They provide 9.3g of protein and significant fiber per 100g, which supports muscle repair and digestive health. They are also rich in folate, iron, and potassium, making them a nutrient-dense addition to most diets.
A 100g serving of boiled unsalted cranberry beans contains approximately 136 calories and 24.5g of carbohydrates. Since they are low in fat (0.5g) and contain complex carbs, they provide steady energy without a rapid blood sugar spike.
Yes, their high fiber content promotes satiety, helping you feel full longer and reducing overall calorie intake. The combination of plant-based protein and slow-digesting carbohydrates helps stabilize blood sugar levels and manage appetite.
Yes, boiled cranberry beans are naturally vegan and gluten-free. They are an excellent plant-based protein source for those with celiac disease or those following a vegan or vegetarian lifestyle.
No, they are generally not considered keto-friendly. With 24.5g of carbohydrates per 100g, they are too high in net carbs for a strict ketogenic diet, though they are excellent for general low-fat or Mediterranean diets.
Cranberry beans, also known as Borlotti beans, have a creamy texture and a mild, nutty, slightly sweet flavor. When boiled, they lose their speckled pink appearance and turn a uniform tan color, but they retain their smooth, bean-like consistency.
They are very versatile and can be added to soups, stews, and pasta dishes like Pasta e Fagioli. Because these are unsalted, they are perfect for cold salads or mashing into spreads where you want to control the sodium content yourself.
boiled unsalted cranberry beans is a versatile ingredient found in cuisines around the world. With 136 calories per 100g and 9.3 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store boiled cranberry beans in an airtight container in the refrigerator for up to 3 to 5 days. If you have a large batch, you can freeze them in freezer-safe bags for up to 6 months for easy meal prep.
Yes, they freeze very well. To prevent clumping, drain them thoroughly and pat them dry before placing them in a freezer bag. You can add them directly from the freezer into hot dishes like soups or stews.
Like most legumes, they contain complex sugars that can cause gas. To minimize this, ensure they are cooked until completely soft and consider rinsing them thoroughly if they were soaked before boiling. Gradually increasing your fiber intake also helps your digestive system adjust.