Beans

Beans

3D"Photo

Varieties

So, which bean to choose from? There are hundreds of varieties of bea= ns. Try one of these:

	Adzuki Beans are small, with a vivid red color, solid flavor and texture. Originally from Asia, its name means "little bean" in Japanese. Its red coloring - red being t= he most important color in Eastern celebrations - means that it is greatly u= sed in festive or special meals.
	Large Lima Bean are large and flat with a greenish-white color. It= has a buttery flavor and creamy texture. This bean is named after Lima, Peru, and is extreme= ly popular in the Ame= ricas, both in its natural state and dried.
	Pink Beans= have beautiful pink color and is very popular in t= he countries of the Caribbean. Pink beans= are of medium size (similar to the Great Northern and the Pinto) and have a refined texture and delicate flavor.
	Green Baby Lima Beans= come from Peru and are very popular in the Americas. The baby variety is much loved in Japan for making desserts f= rom bean paste known as "an." These are medium-sized flat beans wit= h a greenish white color, buttery flavor, and creamy texture.
	Small Red Beans are particularly popular in the Caribbean region, where they are normally eaten with rice. Dark red in color, small= red beans are also smoother in taste and texture than the dark red kidney bea= n.
	Dark Red Kidney Beans= are large and kidney-shaped with a deep glossy red color. They have a solid flavor and texture. These beans are produced mai= nly in the northern U.S.A. and owes its popularity in America and Europe to its large size, bright c= olor and solid texture.
	Black Beans are sweet tasting with an almost mushroom-like fla= vor and soft floury texture. These beans are medium sized, oval, with a matt black color. They are the most popular beans in the Costa Rica and Cuba.
	Light Red Kidney Bean= s have a solid texture and flavor. They are characte= rized by their large, kidney-shape with a pink color. This bean is popular in t= he Caribbean region as well as in Portugal and Spain for its similarity to the canela bean.
	Navy Beans= are small, white and oval with a refined texture a= nd delicate flavor. These are the beans used for the famous Boston and English baked beans. Becau= se their skin and fine texture do not break up on cooking. These beans were named for their part of the U.S. Navy diet during the second half of the = 19th Century.
	Cranberry Beans are known for their creamy texture with a flavor s= imilar to chestnuts. Cranberry beans are rounded with red specks, which disappea= r on cooking. These beans are a favorite in northern Italy and Spain. You can find them fresh in their pods in Autumn. They also freeze well.
	Black-eyed Beans have a scented aroma, creamy texture and distincti= ve flavor. These beans are characterized by their kidney shaped, white skin = with a small black eye and very fine wrinkles. Originally from Africa, it is one of the most widely dispersed beans in the world. Black-eyed peas are really a type of pea, which gives it its distinctive flavor and rapid cooking potential, with no pre-soaking needed.
	Pinto Beans are the most widely produced bean in the United States and is one of the most pop= ular in the Americas. It also contains the most fiber of all beans. Characteristically known by their medium size oval shape, with speckled reddish brown over a pale pink base and solid texture and flavor.
	Great Northern Beans<= /span> are a North American bean, which is popular in France for making cassoulet (a white bean casserole) and in the whole Mediterranean where many beans of a similar appearance are cultivated. These beans have= a delicate flavor, thin skin, and are flat, kidney shaped, medium-sized whi= te beans.
	Garbanzo Beans or chi= ckpeas are the most widely consumed legume in the world. Originating in the Middle East, they h= ave a firm texture with a flavor somewhere between chestnuts and walnuts. Garba= nzo beans are usually pale yellow in color. In India there are red, black,= and brown chickpeas.

Nutrient Profile for Cooked Dry Beans

1 Cup Cooked Beans	Baby Lima	Black	Blackeye	Cranberry
Calories	230	228	200	240
Carbohydrates	42g	40g	36g	44g
Protein	14g	16g	14g	16g
Dietary Fiber	12g	8g	12g	10g
Folate	274mcg	256mcg	358mcg	366mcg
Calcium	52mg	48mg	42mg	90mg
Iron=	4mg	4mg	4mg	4mg
Fat<= /p>	1g	1g	1g	1g
% Calories From Fat	6%	8%	10%	6%
Sodium	6mg	1mg	6mg	1mg

1 Cup
Cooked Beans

Garbanzo

Great Northern

Large Lima

Navy

Calories

270

210

218

260

Carbohydrates

46g

38g

40g

48g

Protein<= /span>

14g

14g

14g

16g

Dietary Fiber

6g

10g

12g

10g

Folate

282mcg

182mcg

156mcg

256mcg

Calcium

80mg

122mg

32mg

128mg

Iron=

4mg

4mg

4mg

4mg

Fat<= /p>

4g

1g

1g

1g

% Calories From Fat

28%

6%

6%

8%

Sodium

10mg

4mg

4mg

2mg

1 Cup
Cooked Beans

Pink

Pinto

Red Kidney

Small Red

Calories

252

236

218

226

Carbohydrates<= /o:p>

48g

44g

38g

40g

Protein

16g

14g

16g

16g

Dietary Fiber

8g

12g

8g

8g

Folate

284mcg

294mcg

130mcg

230mcg

Calcium

88mg

82mg

78mg

50mg

Iron=

4mg

4mg

4mg

6mg

Fat<= /p>

1g

1g

1g

1g

% Calories From Fat

6%

6%

2%

6%

Sodium

4mg

4mg

8mg

4mg

Chart courtesy of American Dry Bean Board*

Resources: ww= w.cdc.gov