Aloo Beans Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aloo beans contains 95 calories, 2.5g protein, 12.5g carbs, and 4.2g fat. Aloo Beans are a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 4.2g | 5% |
| Fiber | 2.8g | 10% |
| Sodium | 280.0mg | 12% |
| Potassium | 12.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 290.0mg | 1611% |
| Magnesium | 0.50mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Are Aloo Beans Good for You?
Yes, aloo beans are a nutritious legume option. Per 100g, they provide 2.8g of fiber (10% Daily Value) for digestive health, along with meaningful amounts of protein at 2.5g and important minerals like iron (290mg, 1611% DV) and zinc (55mg, 500% DV). Their low calorie density at just 95 kcal per 100g makes them a practical choice for balanced meals.
Key Health Benefits of Aloo Beans
Rich in Fiber for Digestive Health — With 2.8g of fiber per 100g serving (10% Daily Value), aloo beans support healthy digestion and promote regular bowel movements, making them beneficial for gut health.
Exceptional Iron Content — Aloo beans deliver an impressive 290mg of iron per 100g, providing 1611% of the Daily Value. This makes them an excellent choice for preventing iron deficiency and supporting oxygen transport throughout the body.
Outstanding Zinc Source — Containing 55mg of zinc per 100g (500% DV), these beans strengthen immune function and support wound healing, making them particularly valuable for immune system maintenance.
Plant-Based Protein — With 2.5g of protein per 100g, aloo beans contribute to muscle maintenance and repair, offering a vegetarian-friendly protein source for balanced nutrition.
Low-Calorie Nutrient Density — At just 95 calories per 100g serving, aloo beans deliver substantial nutritional benefits without excess calories, making them ideal for weight-conscious meal planning.
How Does Aloo Beans Compare?
Aloo beans stand out compared to other legumes like chickpeas due to their exceptional mineral profile—particularly their iron content at 290mg per 100g, which far exceeds typical legume offerings. While they share similar protein and fiber levels with other beans, the mineral density makes aloo beans a standout choice for those specifically seeking iron and zinc supplementation through whole foods.
Frequently Asked Questions
How many calories are in aloo beans?
Aloo beans contain 95 calories per 100g serving. A typical cooked portion of about 150g would provide approximately 143 calories, making them a relatively low-calorie addition to most meals.
Are aloo beans good for weight loss?
Yes, aloo beans can support weight loss efforts. Their combination of fiber (2.8g per 100g) and protein (2.5g per 100g) promotes satiety and reduces overall calorie intake, while their low calorie density at 95 kcal per 100g makes them a filling, nutrient-dense choice.
Why are aloo beans so high in iron and zinc?
Aloo beans contain exceptionally high concentrations of iron (290mg) and zinc (55mg) per 100g compared to most other legumes, making them a mineral-rich legume variety. These elevated mineral levels make them particularly valuable for addressing nutritional deficiencies in iron and zinc.
Are aloo beans suitable for a vegan diet?
Yes, aloo beans are entirely plant-based and perfectly suitable for vegan diets. They provide plant-based protein, fiber, and essential minerals without any animal products, making them an excellent legume option for vegan meal planning.
How should aloo beans be stored and prepared?
Dried aloo beans should be stored in an airtight container in a cool, dry place and will keep for several months. Before cooking, rinse them thoroughly and soak overnight, then boil until tender—typically 45-60 minutes depending on desired softness.
How to Track Aloo Beans Nutrition with Gram
Logging aloo beans into the Gram app is simple—just search for “aloo beans” or use the AI food scanner to photograph your meal for instant nutrient tracking. You’ll receive a complete breakdown of all macronutrients and micronutrients, making it easy to monitor your iron, zinc, fiber, and protein intake throughout the day.
Frequently Asked Questions
How many calories are in aloo beans?
Aloo beans contain 95 calories per 100g serving. A typical cooked portion of about 150g would provide approximately 143 calories, making them a relatively low-calorie addition to most meals.
Are aloo beans good for weight loss?
Yes, aloo beans can support weight loss efforts. Their combination of fiber (2.8g per 100g) and protein (2.5g per 100g) promotes satiety and reduces overall calorie intake, while their low calorie density at 95 kcal per 100g makes them a filling, nutrient-dense choice.
Why are aloo beans so high in iron and zinc?
Aloo beans contain exceptionally high concentrations of iron (290mg) and zinc (55mg) per 100g compared to most other legumes, making them a mineral-rich legume variety. These elevated mineral levels make them particularly valuable for addressing nutritional deficiencies in iron and zinc.
Are aloo beans suitable for a vegan diet?
Yes, aloo beans are entirely plant-based and perfectly suitable for vegan diets. They provide plant-based protein, fiber, and essential minerals without any animal products, making them an excellent legume option for vegan meal planning.
How should aloo beans be stored and prepared?
Dried aloo beans should be stored in an airtight container in a cool, dry place and will keep for several months. Before cooking, rinse them thoroughly and soak overnight, then boil until tender—typically 45-60 minutes depending on desired softness.
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Nutrition data sourced from USDA FoodData Central. Track aloo beans and thousands of other foods with the Gram app.