Vegetables and mushrooms · IFCT 2017
Broad beans: nutrition per 100 g
Per 100 g, fresh broad beans give 29 kcal, 3.9 g protein, 2.1 g carbohydrate and 8.6 g fibre, according to IFCT 2017. The fibre ranks 2nd of 39 vegetables and 50th of 256 foods, and the protein ranks 4th among vegetables. For anyone with G6PD deficiency, true broad beans, also called fava beans, can trigger a serious reaction and should be avoided.
About broad beans
IFCT 2017 lists broad beans under the botanical name Vicia faba, the fava bean, grown in India mostly as a winter crop in the north and the hills, where it is known as bakla. The tables record names in 12 languages: bakla in Hindi, ghewda in Marathi, makhon shim in Bengali, fafda papdi in Gujarati, avarai in Tamil, pedda chikkudu in Telugu, amarakka in Malayalam and thool haymbe in Kashmiri. Several of these, such as avarai and papdi, are also everyday names for the flat lablab bean, so in Indian markets the label broad beans is used loosely for both.
Whichever bean is in the bag, the cooking is similar. Gujarat's undhiyu layers papdi with purple yam, sweet potato, baby brinjal and methi muthia. Tamil Nadu makes avarakkai poriyal and sambar, Maharashtra cooks ghevdyachi bhaji with goda masala, and Uttar Pradesh pairs sem or bakla with potatoes in a dry sabzi.
What broad beans brings to a meal
- 01
Fibre ranks 2nd of 39
Broad beans carry 8.6 g dietary fibre per 100 g, more than twice the fibre of most gourds. Fibre slows digestion and helps keep blood sugar steadier after a meal.
- 02
More protein than most vegetables
At 3.9 g protein per 100 g, broad beans rank 4th of 39 vegetables and 128th of 257 foods. For a woman, that is 9 per cent of her daily protein need from a vegetable rather than a dal.
- 03
Calcium and vitamin K1
Fresh broad beans supply 64 mg calcium, 5th among vegetables, and 93.2 micrograms of vitamin K1 per 100 g. Vitamin K is needed for blood clotting and bone health.
- 04
B vitamins and potassium
Per 100 g they provide 0.12 mg thiamine, 0.1 mg riboflavin, 0.23 mg vitamin B6 and 362 mg potassium. Their riboflavin ranks 5th of 39 vegetables.
Broad beans nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 29 kcal | 1% | 2% |
| Protein | 3.9 g | 7% | 9% |
| Carbohydrate (available) | 2.1 g | ||
| Dietary fibre | 8.6 g | ||
| Free sugars | 1.2 g | ||
| Total fat | 0.1 g | ||
| Water | 84.2 g | ||
| Fats | |||
| Saturated fat | 0.04 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Omega-3 (alpha-linolenic acid) | 22 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 64 mg | 6% | 6% |
| Iron | 0.94 mg | 5% | 3% |
| Zinc | 0.61 mg | 4% | 5% |
| Magnesium | 40 mg | 9% | 11% |
| Phosphorus | 68 mg | ||
| Potassium | 362 mg | ||
| Sodium | 21 mg | ||
| Copper | 0.2 mg | ||
| Selenium | 9 µg | ||
| Vitamins | |||
| Vitamin C | 11 mg | 14% | 17% |
| Beta-carotene | 6 µg | ||
| Thiamine (B1) | 0.12 mg | 7% | 7% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 0.76 mg | 4% | 5% |
| Vitamin B6 | 0.23 mg | 10% | 12% |
| Folate (B9) | 20 µg | 7% | 9% |
| Vitamin E (alpha-tocopherol) | 0.05 mg | ||
| Vitamin K1 | 93.2 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Broad beans: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/broad-beans/
Where broad beans sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Dietary fibre | 8.6 g | 2nd of 39 | 50th of 182 |
| Thiamine (B1) | 0.12 mg | 7th of 39 | 65th of 239 |
| Riboflavin (B2) | 0.1 mg | 5th of 39 | 75th of 241 |
| Calcium | 64 mg | 5th of 39 | 84th of 242 |
| Vitamin C | 11 mg | 25th of 36 | 90th of 130 |
How broad beans is eaten
- Undhiyu in Gujarat: papdi beans slow-cooked with purple yam, sweet potato, baby brinjal and methi muthia in a green masala.
- Avarakkai poriyal in Tamil Nadu: chopped beans stir-fried with mustard seeds, urad dal and grated coconut.
- Ghevdyachi bhaji in Maharashtra: beans cooked with goda masala, jaggery and a little tamarind.
- Bakla aloo in the hills: young broad bean pods or shelled beans cooked dry with potato, garlic and cumin.
- Added to sambar or a mixed vegetable kurma for body and bite.
Recipes in the NNWA database that use it
Before you plan around it
True broad beans, Vicia faba, can cause favism in people with G6PD deficiency, an inherited enzyme condition that is not rare in parts of India. Eating the beans, especially raw or lightly cooked, can trigger the sudden breakdown of red blood cells, with tiredness, yellowing of the eyes and dark urine. Anyone with known G6PD deficiency, or a family history of it, should avoid fava beans and check with their doctor. Lablab beans sold under the same names do not carry this risk, so knowing which bean you are buying matters.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about broad beans
Are broad beans the same as fava beans?
Yes. Broad bean and fava bean are two names for Vicia faba. In Indian markets, though, broad beans is also used loosely for flat lablab beans such as papdi and avarakkai, which are a different plant. IFCT 2017 uses the botanical name Vicia faba for this entry.
Are broad beans high in fibre?
Yes. IFCT 2017 lists 8.6 g fibre per 100 g of fresh broad beans, ranking 2nd of 39 vegetables. That makes them one of the most filling vegetables for their 29 kcal per 100 g.
Who should not eat broad beans?
People with G6PD deficiency should avoid true broad beans, because they can trigger a dangerous breakdown of red blood cells. Babies and children with the condition are especially at risk. If unsure whether you have G6PD deficiency, a simple blood test can tell.
Related foods and tables
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Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) per 100 g.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.