1 cup (medium) of Borlotti beans (170 g) has 238 calories. That works out to 140 calories per 100 g. It contains 40.8 g of carbs, 15.3 g of protein, 0.9 g of fat and 11.9 g of fiber. Its 221 µg of Folate covers 55% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Borlotti beans Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

24g

· 9% DV

Protein

· 18% DV

Fat

0.5g

· 1% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 70% · Protein 26% · Fat 4%

Borlotti beans Vitamins & Minerals

Vitamins

Folate

130µg · 33% DV

0.18mg · 15% DV

0.13mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

140mg · 20% DV

Potassium ⭐

400mg · 12% DV

Iron

2mg · 11% DV

How Nutritious Is Borlotti beans?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

70/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Borlotti beans Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Borlotti beans

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Borlotti beans Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Borlotti beans Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Borlotti beans Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Borlotti beans Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Borlotti beans

🫘vs🥣

Borlotti beans vs Green Lentils (Boiled)24 kcal more per 100 g

→🫘vs🌱

Borlotti beans vs Edamame19 kcal more per 100 g

→🫘vs🫘

Borlotti beans vs White Beans13 kcal more per 100 g

→🫘vs🍲

Borlotti beans vs Bean Stew with Meat20 kcal more per 100 g

→

Foods Similar to Borlotti beans

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Borlotti beans

Can borlotti beans be eaten without cooking?

No. Dried borlotti beans should be soaked and cooked until fully tender, because raw or undercooked beans can contain lectins that may cause nausea, vomiting, and diarrhoea.

How can I make borlotti beans less likely to cause gas?

Soaking the beans, discarding the soaking water, and cooking them in fresh water may reduce bloating for some people. Starting with a small serving and eating legumes regularly can also help the gut adjust to fibre.

Can borlotti beans be cooked without soaking first?

Yes, but they will take longer and may cook less evenly. A pressure cooker can shorten the process, but the beans still need to be fully soft before eating.

How long do cooked borlotti beans keep in the fridge?

Cool them promptly and store them in a sealed container; they are generally best used within 3 to 4 days. Discard them if they develop a sour smell, foaming, or a slimy texture.

Can cooked borlotti beans be frozen?

Yes. Freeze fully cooled beans in meal-sized, airtight portions for convenient use in soups, stews, and salads; freezing them with a little cooking liquid can help prevent drying out.

Are canned borlotti beans as good as home-cooked ones?

Canned beans are a convenient, safe option, while home-cooked beans give you more control over salt and added fat. Draining and rinsing canned beans can lower some of the sodium from the packing liquid.

What foods go well with borlotti beans in a balanced meal?

They pair well with vegetables, tomatoes, olive oil, and whole grains such as brown rice or wholegrain bread. Adding lemon, peppers, or parsley can support absorption of the iron found in plant foods.

Do borlotti beans need to be eaten with meat for complete nutrition?

No. They provide plant protein and fibre on their own, and eating a varied diet across the day can supply all essential amino acids. Meat can be included if desired, but it is not necessary to make the beans nutritious.

Are borlotti beans better before or after exercise?

Their fibre content can feel heavy if eaten immediately before training, especially for people prone to digestive discomfort. They are often more comfortable after exercise or as part of a meal eaten a few hours beforehand.

Who should be cautious with borlotti beans?

People with kidney disease may need individual guidance because potassium, phosphorus, protein, and fluid needs can vary with treatment. Anyone with significant irritable bowel symptoms may also need to adjust portion size or preparation method.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026