Food guide

Fava Beans

Broad beans, eaten fresh in spring and dried in Middle Eastern breakfasts.

Plant-BasedProtein-RichFibre-Rich

Fava Beans, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of fava beans, cooked for fair comparison. Typical serving: 100 g cooked — 110 kcal per 100 g serving.

Nutrition information for Fava Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	110 kcal	110 kcal	100 kcal
Protein	7.6 g	7.6 g	6.9 g
Carbohydrate	19.6 g	19.6 g	17.8 g
Fat	0.4 g	0.4 g	0.4 g
Fibre	5.4 g	5.4 g	4.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of fava beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Fava Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1 µg	1 µg	<1%
Vitamin C	0.3 mg	0.3 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.02 mg	0.02 mg	<1%
Vitamin K	2.9 µg	2.9 µg	2%
Thiamin	0.097 mg	0.097 mg	8%
Riboflavin	0.089 mg	0.089 mg	7%
Niacin	0.71 mg	0.71 mg	4%
Vitamin B6	0.072 mg	0.072 mg	4%
Folate	104 µg	104 µg	26%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.16 mg	0.16 mg	3%
Choline	30.6 mg	30.6 mg	6%
Minerals
Calcium	36 mg	36 mg	3%
Iron	1.5 mg	1.5 mg	8%
Magnesium	43 mg	43 mg	10%
Phosphorus	125 mg	125 mg	10%
Potassium	268 mg	268 mg	6%
Sodium	5 mg	5 mg	<1%
Zinc	1 mg	1 mg	9%
Selenium	2.6 µg	2.6 µg	5%
Copper	0.26 mg	0.26 mg	29%
Manganese	0.42 mg	0.42 mg	18%

Source: USDA FoodData Central — Broadbeans (fava beans), mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat fava beans?

Excellent folate and fibre.
Dried fava is one of the cheapest staple proteins.

How to include it

Simmer dried beans with cumin and olive oil for ful medames.
Blanch fresh beans and dress with lemon.

Things to consider

People with G6PD deficiency must avoid fava beans entirely.
Fresh beans need double podding.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Chickpeas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

Chickpeas, cooked

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

kcal: 164
protein: 8.8 g
fibre: 7.6 g

per 100 g · Typical serving: 1 cup cooked (164 g)

Green Peas, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesProtein-Rich

Green Peas, cooked

Technically a legume: nearly 9 g each of protein and fibre in a cooked cup.

kcal: 84
protein: 5.4 g
fibre: 5.5 g

per 100 g · Typical serving: 1 cup cooked (160 g)

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

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