Lima Beans Nutrition Facts: Health Benefits, Calories, and Side Effects

Lima beans, also commonly known as butter beans, are a nutritious legume that has been a dietary staple in many cultures for centuries. These pale green or cream-colored beans offer a mild, buttery flavor and a creamy texture that makes them a versatile addition to countless dishes.

Whether you’re looking to increase your protein intake, manage your weight, or simply add more plant-based nutrition to your meals, lima beans provide an impressive array of nutrients. Available in dried, canned, or frozen forms, these legumes are both convenient and packed with health-promoting properties.

This comprehensive guide explores the complete nutritional profile of lima beans, their evidence-based health benefits, potential drawbacks, and practical tips for incorporating them into your diet.

Lima Beans Nutrition Facts

Lima beans are nutritional powerhouses, delivering substantial amounts of protein, fiber, and essential micronutrients with relatively few calories. Understanding their nutritional composition can help you make informed dietary choices.

Macronutrient Breakdown

One cup (approximately 170 grams) of cooked lima beans provides:

• Calories: 209
• Protein: 12 grams
• Carbohydrates: 40 grams
• Dietary Fiber: 9 grams
• Fat: 0.5 grams
• Sugar: 3 grams

The high protein content makes lima beans an excellent plant-based protein source, particularly valuable for vegetarians and vegans. With 9 grams of fiber per serving, lima beans contribute significantly to the recommended daily fiber intake of 25-38 grams for adults.

Vitamins and Minerals Content

Lima beans are exceptionally rich in essential micronutrients. A single cup of cooked lima beans delivers:

• Manganese: 92% of the Daily Value (DV)
• Copper: 58% of the DV
• Folate: 39% of the DV
• Magnesium: 30% of the DV
• Iron: 23% of the DV
• Potassium: 21% of the DV
• Thiamin (Vitamin B1): 20% of the DV
• Vitamin B6: 19% of the DV
• Phosphorus: 18% of the DV
• Zinc: 12% of the DV

The exceptionally high manganese content is particularly noteworthy, as this mineral functions as a powerful antioxidant and plays crucial roles in bone health, wound healing, and metabolism regulation.

Evidence-Based Health Benefits of Lima Beans

Research has identified numerous health benefits associated with regular lima bean consumption. These legumes support various aspects of wellness through their unique nutritional composition.

Support Healthy Blood Sugar Management

Lima beans possess a low glycemic index, meaning they cause a gradual, steady rise in blood sugar rather than sharp spikes. This characteristic makes them particularly beneficial for individuals managing diabetes or those seeking to prevent blood sugar imbalances.

The high fiber content in lima beans slows down the digestion and absorption of carbohydrates, helping to maintain stable blood glucose levels throughout the day. Research involving over 3,000 participants found that increased legume consumption was associated with a reduced risk of developing type 2 diabetes.

Additionally, studies have shown that incorporating legumes like lima beans into your regular diet can improve long-term blood sugar control markers, including hemoglobin A1c levels.

Promote Cardiovascular Health

The impressive fiber content in lima beans—9 grams per cup—contributes significantly to heart health. Soluble fiber, which constitutes a substantial portion of lima beans’ total fiber, has been extensively studied for its cardiovascular benefits.

Soluble fiber works by binding to cholesterol in the digestive system, preventing its absorption and helping to reduce total and LDL (bad) cholesterol levels. This mechanism can lead to a decreased risk of atherosclerosis and heart disease.

Lima beans also contain significant amounts of potassium and magnesium, minerals that help regulate blood pressure. The combination of fiber, potassium, and magnesium creates a synergistic effect that supports overall cardiovascular function and may reduce the risk of heart attacks and strokes.

Furthermore, lima beans are rich in antioxidants, including polyphenols and flavonoids, which combat oxidative stress and inflammation—two key contributors to heart disease development.

Aid in Weight Management

Lima beans can be a valuable addition to a weight management or weight loss diet. The combination of high protein and fiber content creates a powerful satiety effect, helping you feel fuller for longer periods.

Protein has been shown to increase the production of hormones that promote feelings of fullness while decreasing hunger hormones. This can naturally reduce overall calorie intake without requiring strict dietary restrictions.

The fiber in lima beans adds bulk to meals without adding significant calories, further enhancing satiety. Studies have consistently shown that diets high in fiber-rich legumes are associated with lower body weight and reduced body fat percentage.

Additionally, the resistant starch found in lima beans acts similarly to fiber in the digestive system, potentially increasing fat burning and reducing fat storage.

Enhance Digestive Health

The substantial fiber content in lima beans supports digestive health in multiple ways. Fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.

Lima beans also contain resistant starch and prebiotics, which serve as food for beneficial gut bacteria. A healthy gut microbiome is increasingly recognized as essential for overall health, influencing everything from immune function to mental health.

Regular consumption of fiber-rich foods like lima beans has been associated with a reduced risk of colorectal cancer and other digestive disorders.

Provide Essential Nutrients for Energy Production

Lima beans are an excellent source of B vitamins, particularly thiamin (B1), which plays a crucial role in converting food into usable energy. The iron content supports oxygen transport throughout the body, helping to prevent fatigue and maintain energy levels.

Magnesium, abundant in lima beans, is involved in over 300 enzymatic reactions in the body, including those responsible for energy production at the cellular level.

Support Bone Health

The combination of manganese, magnesium, and phosphorus in lima beans contributes to bone formation and maintenance. Manganese is particularly important for bone mineralization and the formation of connective tissue.

Regular consumption of foods rich in these minerals may help maintain bone density and reduce the risk of osteoporosis, especially as we age.

Potential Downsides and Considerations

While lima beans offer numerous health benefits, there are some considerations and potential drawbacks to be aware of.

Legume Allergies

Though relatively uncommon, some individuals have allergies to legumes, including lima beans. Symptoms of a legume allergy can range from mild reactions like hives or itching to severe anaphylaxis in rare cases.

If you experience any allergic symptoms after consuming lima beans, discontinue use immediately and consult with a healthcare provider.

Antinutrients Present in Raw Beans

Like many legumes, lima beans contain compounds called antinutrients, including phytates and lectins. These substances can interfere with the absorption of certain minerals like iron, zinc, and calcium.

However, proper preparation methods—including soaking, cooking, and processing—significantly reduce antinutrient levels, making the minerals in lima beans more bioavailable. For most people consuming a varied diet, the antinutrients in properly prepared lima beans are not a significant concern.

Linamarin Content

Raw lima beans contain linamarin, a cyanogenic glycoside that can release cyanide when metabolized. This has led to concerns about the safety of lima bean consumption.

However, it’s important to note that lima beans sold in the United States are regulated and contain levels well below the safety threshold. Additionally, cooking lima beans thoroughly breaks down linamarin and eliminates any potential toxicity risk.

Never consume raw or undercooked lima beans. Always soak dried lima beans before cooking and ensure they are fully cooked before eating.

Digestive Discomfort

The high fiber content in lima beans, while beneficial, can cause digestive issues in some individuals, particularly those not accustomed to high-fiber diets. Common symptoms may include:

• Gas and bloating
• Abdominal discomfort
• Changes in bowel movements

To minimize these effects, gradually increase your lima bean intake over several weeks, allowing your digestive system time to adjust. Drinking plenty of water throughout the day also helps fiber move through your digestive system more smoothly.

Some people find that soaking dried beans for an extended period and discarding the soaking water reduces gas-producing compounds.

How to Select and Store Lima Beans

Choosing Fresh Lima Beans

If you have access to fresh lima beans in pods, look for firm, plump pods with a bright green color. Avoid pods that are yellowed, dried out, or have visible damage.

Selecting Dried Lima Beans

When purchasing dried lima beans, choose beans that are uniform in size and color. They should have a smooth surface without cracks or visible damage. Avoid packages with excessive debris or broken beans.

Canned Lima Beans

Canned lima beans are convenient and nutritious. Look for options with no added salt or low sodium varieties. Check the expiration date and ensure cans are not dented, rusted, or swollen.

Storage Guidelines

Store dried lima beans in an airtight container in a cool, dry, dark place. Properly stored, they can last for up to one year, though they’re best used within 6 months for optimal flavor and texture.

After opening canned lima beans, transfer any unused portion to an airtight container and refrigerate. Use within 3-4 days.

Cooked lima beans can be refrigerated in an airtight container for up to 5 days or frozen for up to 6 months.

How to Prepare Lima Beans Safely

Preparing Dried Lima Beans

Proper preparation of dried lima beans is essential for both safety and digestibility:

1. Sort and rinse: Spread the beans on a clean surface and remove any debris, damaged beans, or small stones. Rinse thoroughly under cool running water.
2. Soak overnight: Place beans in a large bowl with at least 3 inches of water covering them. Soak for 8-12 hours or overnight. This reduces cooking time and helps eliminate antinutrients and gas-producing compounds.
3. Drain and rinse: After soaking, drain the beans and rinse them again with fresh water.
4. Cook thoroughly: Place beans in a pot with fresh water (about 3 cups of water per 1 cup of beans). Bring to a boil, then reduce heat and simmer for 45-60 minutes until tender.
5. Test for doneness: Beans should be soft and creamy inside, not hard or grainy.

Important: Never cook beans in their soaking water, as this retains the antinutrients and compounds that can cause digestive discomfort.

Quick-Soak Method

If you don’t have time for overnight soaking, you can use the quick-soak method:

1. Place sorted and rinsed beans in a pot with water.
2. Bring to a boil and cook for 2-3 minutes.
3. Remove from heat, cover, and let stand for 1 hour.
4. Drain, rinse, and proceed with cooking as directed above.

Using Canned Lima Beans

Canned lima beans are pre-cooked and ready to eat, making them extremely convenient:

1. Open the can and drain the liquid.
2. Rinse the beans under cool water to remove excess sodium.
3. Use immediately in recipes or heat gently before serving.

Delicious Ways to Enjoy Lima Beans

Lima beans’ mild flavor and creamy texture make them incredibly versatile in the kitchen. Here are some popular and nutritious ways to incorporate them into your meals:

Classic Succotash

This traditional American dish combines lima beans with sweet corn, bell peppers, and onions for a colorful, nutritious side dish. The combination of flavors complements the mild taste of lima beans perfectly.

Hearty Soups and Stews

Add lima beans to vegetable soups, minestrone, or chicken stew for added protein and fiber. They absorb the flavors of broths and seasonings while adding a satisfying, creamy texture.

Lima Bean Hummus

Create a unique twist on traditional hummus by blending cooked lima beans with tahini, lemon juice, garlic, and olive oil. This spread works wonderfully with vegetables, crackers, or as a sandwich filling.

Salads

Add cooled, cooked lima beans to green salads, grain bowls, or pasta salads. They pair well with vinaigrettes and add substance to lighter meals.

Side Dishes

Sauté lima beans with garlic, herbs, and a splash of vegetable broth for a simple, flavorful side dish. Season with herbs like thyme, rosemary, or parsley for added flavor.

Casseroles

Incorporate lima beans into baked casseroles with vegetables and whole grains for a complete, satisfying meal.

Curries

Lima beans work beautifully in both Indian and Thai-style curries, absorbing the complex spices while adding protein and fiber.

Lima Beans vs. Other Legumes

Lima Beans vs. Black Beans

While both are nutritious legumes, lima beans contain slightly more manganese and have a milder flavor. Black beans provide more antioxidants due to their dark skin and have a firmer texture.

Lima Beans vs. Chickpeas

Chickpeas have a slightly higher protein content and firmer texture, while lima beans are creamier and contain more manganese. Both are excellent sources of fiber and essential nutrients.

Lima Beans vs. Kidney Beans

Kidney beans have a more robust flavor and firmer texture. Lima beans are milder and creamier, making them more versatile in dishes where you want a subtle bean flavor.

Frequently Asked Questions About Lima Beans

Are lima beans good for weight loss?

Yes, lima beans can support weight loss efforts due to their high protein and fiber content, which promote satiety and help reduce overall calorie intake. Their low glycemic index also helps maintain stable blood sugar levels, reducing cravings.

Can diabetics eat lima beans?

Lima beans are generally an excellent food choice for people with diabetes. Their low glycemic index and high fiber content help regulate blood sugar levels. However, portion control is important, and individuals should monitor their blood glucose response.

Are canned lima beans as nutritious as dried?

Canned lima beans retain most of their nutritional value, though they typically contain more sodium. Choose low-sodium or no-salt-added varieties, and rinse canned beans before use to reduce sodium content by up to 40%.

How often should I eat lima beans?

Most health experts recommend consuming legumes, including lima beans, several times per week. The dietary guidelines suggest 1.5 to 3 cups of cooked legumes per week as part of a balanced diet.

Can I eat lima beans raw?

No, you should never eat raw lima beans due to their linamarin content. Always cook lima beans thoroughly before consumption to ensure safety.

Do lima beans cause gas?

Lima beans can cause gas and bloating in some individuals, particularly those not accustomed to high-fiber foods. Proper soaking, thorough cooking, and gradual introduction to your diet can help minimize these effects.

The Bottom Line

Lima beans are a nutritional powerhouse that deserves a place in a healthy, balanced diet. With their impressive protein, fiber, and micronutrient content, these versatile legumes offer numerous evidence-based health benefits, including improved blood sugar control, enhanced heart health, and support for weight management.

While there are some considerations regarding proper preparation and gradual introduction to prevent digestive discomfort, the benefits of lima beans far outweigh the potential drawbacks for most people.

Whether you choose dried, canned, or frozen varieties, incorporating lima beans into your regular meal rotation is a simple, affordable way to boost your nutritional intake and support overall health. Their mild flavor and creamy texture make them adaptable to countless recipes, from traditional comfort foods to innovative modern dishes.

Start with small portions if you’re new to lima beans, and remember to always cook them thoroughly. With proper preparation and creative cooking methods, you’ll discover why these humble legumes have been nourishing people for thousands of years.

Sources:

• USDA FoodData Central – Lima Beans Nutritional Information
• National Institutes of Health – Legumes and Type 2 Diabetes
• National Institutes of Health – Legume Consumption and Weight Management
• NIH Office of Dietary Supplements – Copper Fact Sheet
• National Institutes of Health – Magnesium in Health and Disease
• National Institutes of Health – Antinutrients in Plant Foods