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Lima beans mash Calories
Source of plant protein, fiber, folate, and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lima beans mash (170 g) has 209 calories. That works out to 123 calories per 100 g. It contains 37.6 g of carbs, 11.6 g of protein, 0.7 g of fat and 11.9 g of fiber. Its 0.5 mg of Copper covers 60% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Lima beans mash Nutrition Facts
Selected: 1 cup (medium) · 170 g
209
KCAL / 170G
Carbs
37.6g
· 14% DV
Protein
11.6g
· 23% DV
Fat
0.7g
· 1% DV
Fiber
11.9g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 23% · Fat 3%
Lima beans mash nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 11.9 g | 43% |
| Protein | 11.6 g | 23% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Lima beans mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 209 kcal |
| 2 tablespoon (small) | 30 g | 37 kcal |
| ½ cup (half) | 85 g | 105 kcal |
| 100 g | 100 g | 123 kcal |
| 1 serving (medium) | 120 g | 148 kcal |
| 1 serving (large) | 220 g | 271 kcal |
| 1 cup (large) | 255 g | 314 kcal |
| 1 pack (whole) | 400 g | 492 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Lima beans mash
How do you make lima beans mash?
Lima beans mash is made by blending fully cooked lima beans with olive oil and a little cooking liquid until smooth. Add garlic, lemon juice, or herbs for flavor, and pour in the liquid gradually so the mash does not become runny.
Can you make lima beans mash with canned lima beans?
Yes, lima beans mash can be made with canned lima beans. Drain and rinse them first, then warm them with a splash of water before blending; canned beans are already cooked, so they need only enough heating to blend easily.
What does lima beans mash taste like?
Lima beans mash tastes mild, creamy, and slightly sweet, with a buttery quality. Garlic, lemon, pepper, or fresh herbs can make it more savory, while olive oil helps bring out its smooth texture.
Are lima beans and butter beans the same for lima beans mash?
Often, yes: “butter bean” is a common name for lima beans, so recipes using either name can usually make lima beans mash. Names vary by region and bean size, but both refer to lima bean varieties.
Can lima beans mash be made from frozen lima beans?
Yes, frozen lima beans work well for lima beans mash. Cook them until completely tender according to the package directions, drain them, and blend with seasonings; there is no need to thaw them first.
Can lima beans mash be frozen after cooking?
Yes, lima beans mash freezes well in sealed, portion-sized containers. Thaw it in the refrigerator and stir it while reheating; if it seems thicker or less smooth than before freezing, loosen it with a little water or olive oil.
How do you make lima beans mash extra smooth?
For extra-smooth lima beans mash, cook the beans until very tender, blend them thoroughly, and add warm cooking liquid a little at a time. If the skins still feel noticeable, press the mash through a fine sieve.
How long does lima beans mash last in the fridge?
Lima beans mash usually keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and discard it if it develops an unusual smell or visible spoilage.
What goes well with lima beans mash?
Lima beans mash pairs well with grilled fish or meat, roasted vegetables, and crusty bread. A topping of lemon, olive oil, and chopped parsley adds freshness and contrasts with the mash’s creamy, gently sweet flavor.
Are raw lima beans safe to use in lima beans mash?
No, raw lima beans should not be used in lima beans mash. Raw or undercooked lima beans can contain cyanogenic compounds, so cook them thoroughly until tender before blending them into a dish.
Lima beans mash Vitamins & Minerals
Vitamins
Folate
141.1µg · 35% DV
B1
0.27mg · 23% DV
B6
0.27mg · 16% DV
Vitamin K
9.52µg · 8% DV
Minerals
Copper
0.54mg · 60% DV
Manganese
0.88mg · 38% DV
Phosphorus
189mg · 27% DV
Potassium ⭐
864mg · 25% DV
Sodium
5.1mg · 0% DV
Lima beans mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lima beans mash
To burn the 209 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lima beans mash?
Lima beans mash is made by mashing or blending cooked lima beans, also called butter beans in some places. The beans originated in the Americas, while the mash has no single defining regional recipe; it can be simply seasoned with olive oil, herbs, or spices. Its flavour is mild and slightly sweet, and the texture ranges from rustic and chunky to smooth.
Serve it as a side with roasted vegetables or grilled food, spread it on toast, or offer it as a dip with raw vegetables. It brings plant protein and fibre to a meal, making it a filling option for vegetarian and vegan plates. For a lighter, softer mash, loosen it with a little cooking water and use oil sparingly; lemon and garlic add brightness without making it heavy.
How Nutritious Is Lima beans mash?
Nutrient density
High
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
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.
Is Lima beans mash Processed?
NOVA 2
Minimally Processed
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 Lima beans mash Contain Allergens?
No known major allergens
Which Diets Is Lima beans mash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lima beans mash Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.