Lima Beans Nutrition

Full Nutritional Breakdown (per 1 cup cooked / ~170g):

Calories: 216
Carbohydrates: 39.3 g
Protein: 14.7 g
Fat: 0.7 g
Fiber: 13.2 g
Calcium: 52 mg
Iron: 4.5 mg
Magnesium: 81 mg
Phosphorus: 209 mg
Potassium: 955 mg
Sodium: 13 mg
Zinc: 1.8 mg
Vitamin B1 (Thiamin): 0.3 mg
Vitamin B6: 0.3 mg
Folate (Vitamin B9): 156 mcg
Copper: 0.4 mg
Manganese: 0.9 mg

Lima beans also contain phytonutrients like saponins and phenolic compounds, which act as antioxidants to help reduce inflammation and oxidative stress in the body.

Standout Micronutrients: Folate, Potassium, and Iron

Folate is one of lima beans’ top nutritional assets, making them especially beneficial for women of childbearing age, those recovering from illness, and anyone focused on supporting cellular regeneration.  With 156 micrograms per cup, lima beans provide nearly 40% of the recommended daily intake of this vital B-vitamin.  Potassium is another key player, packing almost 1,000 milligrams into every cup.  That’s more than twice what you’d get from a medium banana.  Potassium helps regulate blood pressure, supports fluid balance, and ensures optimal nerve and muscle function.  Iron rounds out the trio with 4.5 milligrams per serving, an important contribution for preventing fatigue and supporting red blood cell production—especially for vegetarians and women who are more prone to deficiency.

Health Benefits: From Heart to Gut to Brain

Lima beans are a heart’s best friend. The combination of fiber, potassium, and magnesium works together to help lower blood pressure, reduce LDL cholesterol, and support overall cardiovascular health.  Their high fiber content helps sweep cholesterol from the digestive tract before it can enter your bloodstream.  They’re also excellent for digestion.  The soluble fiber acts like a sponge, softening stools and feeding the good bacteria in your gut.  This can reduce bloating, promote regularity, and even support mental health via the gut-brain axis.  Thanks to their low glycemic index and high protein-to-carb ratio, lima beans offer a steady supply of energy without causing blood sugar spikes—making them a safe, satisfying option for people with diabetes or anyone trying to keep cravings in check.  And let’s not overlook their role in mental wellness.  The magnesium and B-vitamins in lima beans contribute to neurotransmitter function and stress resilience, giving you that “calm but energized” feeling that keeps you productive and balanced.

Optimal Daily Intake: Finding Your Lima Sweet Spot

So how much lima bean goodness should you aim for? One to two servings (about ½ to 1 cup cooked) several times a week is a sweet spot for most people.  Those following plant-based diets, pregnant individuals, and athletes can comfortably go higher—up to a cup daily—especially if rotating with other legumes for variety.  If you’re new to legumes or increasing your fiber intake, start slowly to avoid digestive discomfort.  And remember, cooking them thoroughly is key to getting all the benefits without the bloat.

Real-Life Testimonials: Beans That Make a Difference

Monica, a 32-year-old yoga instructor, started adding lima beans to her weekday lunches in place of white rice.  “I was amazed at how much longer I stayed full,” she says. “My afternoon cravings for sugary snacks totally disappeared.”

David, a marathon runner in training, uses mashed lima beans with garlic and olive oil as a post-run recovery snack.  “It’s clean, it’s filling, and I feel like my legs bounce back faster the next day.”

Even kids can come around—Maria, a mom of two picky eaters, started blending cooked lima beans into her mac and cheese sauce.  “They never noticed,” she laughs. “But I know they’re getting more protein and fiber.”

Fitness and Recovery: Fueling Movement, Aiding Repair

Lima beans can easily earn a spot in your active lifestyle.  Their blend of slow-digesting carbs and high plant-based protein makes them an ideal pre-workout fuel, providing energy that lasts.  Post-workout, they help repair muscle fibers and replenish glycogen stores—especially when paired with a vitamin C-rich veggie or citrus dressing to aid in iron absorption.  Athletes and gym-goers alike benefit from their magnesium and potassium content, which helps reduce muscle cramps and supports electrolyte balance after a sweaty session.  Whether it’s a warm bowl of lima bean stew after a cold-weather run or a chilled lima bean salad after hot yoga, these beans bring nourishment and comfort in equal measure.

Creative Ways to Enjoy Lima Beans: Savory to Sweet

There’s a whole world of lima bean dishes beyond the boring boiled variety.  Try roasting them with paprika and sea salt for a crunchy snack, or blending them into a creamy dip with lemon juice, garlic, and tahini for a Mediterranean twist.  Toss them into vegetable stir-fries, add them to enchiladas for a protein boost, or stir into risottos and soups for satisfying texture.  For a sweet spin, mash cooked lima beans with banana, cinnamon, a touch of honey, and vanilla to create a surprisingly tasty “bean pudding”—a hit with toddlers and adults alike.  In summer, chill them in a salad with fresh tomatoes, corn, and a lime vinaigrette.  In winter, let them simmer in a rich broth with carrots and rosemary.  Their mild flavor adapts beautifully to whatever spices and flavors you throw their way.

Ripeness, Freshness, and Preparation: Getting the Best Taste and Nutrition

Like most legumes, lima beans can be bought dried, frozen, or fresh.  Dried beans have a longer shelf life and are economical, but they need to be soaked and cooked thoroughly.  Fresh beans—if you can find them—have a lovely grassy sweetness and cook faster.  Frozen lima beans are a convenient middle ground, often picked and packed at peak ripeness.  Cooking them properly is essential. Undercooked lima beans can be tough and contain small amounts of linamarin, a compound that breaks down into a harmless amount of cyanide when fully cooked but can be problematic if not.  Always cook your beans thoroughly—boil for 10 minutes minimum and simmer until soft.  Draining and rinsing also helps reduce lectins and improves digestibility.

Possible Downsides: Who Should Be Cautious?

Lima beans are generally well-tolerated and safe for most people.  However, they do contain lectins and oligosaccharides, which can cause digestive upset in sensitive individuals or those with IBS. Soaking, rinsing, and cooking significantly reduces these compounds.  People with G6PD deficiency should be cautious with large amounts of fava or lima beans, and those on certain medications (like MAO inhibitors) should consult a physician before increasing legume intake.  Always start small and listen to your body.

The Final Word: Give Lima Beans the Love They Deserve

It’s time to move lima beans from the back of the pantry to the center of your plate. With their creamy texture, versatile flavor, and nutrient-dense profile, they’re a total package—offering slow-burning fuel, vital micronutrients, and gut-loving fiber. Whether you’re an athlete, a busy parent, a health-focused foodie, or just someone trying to eat more plants, lima beans fit right in.  They’re proof that affordable, simple foods can offer extraordinary benefits.  So next time you plan your meals, invite these underappreciated legumes to the table—and let them show you what nourishment truly tastes like.