Adzuki Beans for Healthy Weight Loss
Nutritional Value

Written by Diet Bites

Adzuki Beans Preparation Suggestions

Adzuki beans are laced with just a hint of sweetness and taste yummy!

Fully cooked this species of beans contain only about 150 calories per 1/2 cup; add a whole grain corn tortilla shell along with Mexican salsa and low fat shredded cheese and you'll have a fine meal.

Add a bit of rice to the tortilla along with the other ingredients and fold to create a delicious burrito - or add steamed rice or a Mexican version as a side dish.

As a note, 1/2 cup is considered the recommended serving size for most beans and legumes. Exclusions include wax and green bean varieties.

Look for adzuki beans in large market places, specialty food shops, health shops and oriental markets.

Adzuki beans take a long time to digest, thus curbing appetite long after they have been eaten.

This species of beans produce less gas than most varieties of beans and thus, are easier on the digestive system and trigger less issues associated with digestive upset including bloating, abdominal pain and pressure, and uncomfortable trapped gas.

The following data is compares the raw mature seed of this bean species with its cooked state.

Adzuki Beans Nutrition Facts
Raw Mature Seeds

Based on 1 Cup

Nutrient Units 1 cup
-------
197g
Calories (Energy)
kcal
648
Protein
g
39.14
Total lipid (fat)
g
1.04
Ash
g
6.42
Carbohydrate, by difference
g
123.91
Fiber, total dietary
g
25.0
Calcium, Ca
mg
130
Iron, Fe
mg
9.81
Magnesium, Mg
mg
250
Phosphorus, P
mg
751
Potassium, K
mg
2470
Sodium, Na
mg
10
Zinc, Zn
mg
9.93
Copper, Cu
mg
2.155
Manganese, Mn
mg
3.408
Selenium, Se
mcg
6.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.896
Riboflavin
mg
0.433
Niacin
mg
5.181
Pantothenic acid
mg
2.898
Vitamin B-6
mg
0.691
Folate, total
mcg
1225
Folic acid
mcg
0
Folate, food
mcg
1225
Folate, DFE
mcg_DFE
1225
Vitamin B-12
mcg
0.00
Vitamin A, RAE
mcg_RAE
2
Retinol
mcg
0
Vitamin A, IU
IU
33
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Lipids
Fatty acids, total saturated
g
0.376
Cholesterol
mg
0
Phytosterols
mg
150
Amino acids
Tryptophan
g
0.376
Threonine
g
1.328
Isoleucine
g
1.558
Leucine
g
3.286
Lysine
g
2.949
Methionine
g
0.414
Cystine
g
0.362
Phenylalanine
g
2.072
Tyrosine
g
1.164
Valine
g
2.015
Arginine
g
2.529
Histidine
g
1.032
Alanine
g
2.285
Aspartic acid
g
4.639
Glutamic acid
g
6.105
Glycine
g
1.489
Proline
g
1.722
Serine
g
1.923

Adjuki Beans Nutrition Facts 

Calories, Nutrition Facts for Cooked State

Based on 1 Cup

Nutrient Units 1 cup
-------
296g
Calories (Energy)
kcal
702
Protein
g
11.25
Total lipid (fat)
g
0.09
Ash
g
1.72
Carbohydrate, by difference
g
162.83
Fiber, total dietary

g

16.8

Calcium, Ca
mg
65
Iron, Fe
mg
3.34
Magnesium, Mg
mg
92
Phosphorus, P
mg
219
Potassium, K
mg
352
Sodium, Na
mg
645
Zinc, Zn
mg
4.62
Copper, Cu
mg
0.784
Manganese, Mn
mg
1.492
Selenium, Se
mcg
9.5
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
Thiamin
mg
0.299
Riboflavin
mg
0.166
Niacin
mg
1.868
Pantothenic acid
mg
1.119
Vitamin B-6
mg
0.249
Folate, total
mcg
317
Folic acid
mcg
0
Folate, food
mcg
317
Folate, DFE
mcg_DFE
317
Vitamin B-12
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Vitamin A, IU
IU
15
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Lipids
Saturated
g
0.033
Cholesterol
mg
0
 
Amino acids
Tryptophan
g
0.107
Threonine
g
0.382
Isoleucine
g
0.447
Leucine
g
0.944
Lysine
g
0.847
Methionine
g
0.118
Cystine
g
0.104
Phenylalanine
g
0.595
Tyrosine
g
0.334
Valine
g
0.580
Arginine
g
0.728
Histidine
g
0.296
Alanine
g
0.657
Aspartic acid
g
1.335
Glutamic acid
g
1.755
Glycine
g
0.429
Proline
g
0.494
Serine
g
0.554


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