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Fava beans are one of the more interesting, and delicious beans out there! These fav-ulous legumes are also commonly known as the broad bean, or faba beans. There are some slightly smaller varieties that are used in animal feed, and are referred to as “horse bean”, and “field bean”. They are not only grown for their food products, but fava crops are used as a cover crop as they are a very hardy plant. They can overwinter and withstand cold climates, prevent soil erosion, and they also can help to fix the nitrogen balance in the soil they are grown in. Unlike other legumes, fava beans can be grown in less-than-ideal soils, such as clay and high-salinity soils. However ideally, they do love a good loam.
Fava beans are very common in Southern and Northern European, East Asian, North African and Latin American dishes. The immature beans are typically green in color and a large kidney shape. In their mature form, they are commonly a dark brown or black-ish bean that grow with 3-8 seeds per pod.
Fava beans can be eaten in their immature form as tender green beans, along with the immature pods, or they can be prepared as pulses in their dried, brown form.
Based on historical records, fava beans are one of the most ancient plants in cultivation because they were very hardy and easy to grow. Their origin is unknown but their discovery at several Neolithic sites suggests they may have been grown as early as 8,250 BCE.
Similar to some other legume varieties, fava beans contain a potentially toxic compound known as phytohaemagglutinin which can cause gastric distress for those who eat under or un-cooked beans. Therefore, preparation is important in these bean varieties; specifically boiling them for 10 minutes will destroy the toxic components and they will be safe to eat.
In addition to the phytohaemagglutinin, fava beans have some other unique properties that can cause health problems in certain people. For those with a genetic mutation known as G6PDD, eating fava beans can cause a condition known as favism, which is an acute haemolytic anemia. Fava beans are also rich in a chemical called levodopa, which is a precursor to dopamine, and therefore anyone taking irreversible monoamine oxidase inhibitors should avoid eating this type of legume.
Fava beans contain phytohaemagglutinin which can lead to gastric distress if they are not prepared properly.
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
Fava beans are usually eaten in their immature state when they are green and tender, and the immature pods can also be cooked and eaten. As they mature, the beans darken, dry-out and are harvested in late fall to be eaten as pulses. Pulses are the dried seed of a plant, and do not include the pod.
Fava beans are not only a culinary fixture, but also have their own place in pop culture infamy from the film The Silence of the Lambs. If you were ever scarred by Hannibal Lecter into avoiding these legumes, let’s dive into why you should not let Sir Anthony Hopkins deter you any longer!
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Nutrivore Score for Fava Beans – 442
Fava beans have a Nutrivore Score of 442, making them a high nutrient-dense food! Plus, they are a low-fat food; fava beans contain 0.5 grams total fat per serving!
Per serving, fava beans are a best source (>50% daily value) of polyphenols; an excellent source (20-50% daily value) of copper, dietary fiber, manganese, and vitamin B9 (folate); and a good source (10-20% daily value) of iron, magnesium, phosphorus, protein, vitamin B1 (thiamin), and vitamin B7 (biotin).
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Fava Bean Nutrition Facts
One serving of fava beans is standardized to 1/5 cup raw or about 30 grams (1.1 ounces). When you cook fava beans, they increase in volume: 1 cup raw fava beans is roughly equivalent to 2 1/2 cups cooked fava beans.
Fava Bean Nutrition Facts Per Serving
| Fava beans, raw | Nutrivore Score: 442 | Nutrient Density: High |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 7.8 grams | Net Carbohydrates: 10.0 grams |
| Calories: 102 | Total Fat: 0.5 grams | Dietary Fiber: 7.5 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.9 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 166.5 μg | 14% DV |
| Vitamin B2 (Riboflavin) | 99.9 μg | 8% DV |
| Vitamin B3 (Niacin) | 0.8 mg | 5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 109.8 μg | 6% DV |
| Vitamin B7 (Biotin) | 3.8 μg | 13% DV |
| Vitamin B9 (Folate) | 126.9 μg | 32% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.4 mg | 0% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.0 mg | 0% DV |
| Vitamin K | 2.7 μg | 2% DV |
| Choline | 28.7 mg | 5% DV |
| Myo-Inositol | ~ | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.1 g | 0% DV |
| ALA | 13.8 mg | 1% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.2 g | 1% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 30.9 mg | 2% DV |
| Copper | 247.2 μg | 27% DV |
| Iodine | ~ | ~ |
| Iron | 2.0 mg | 11% DV |
| Magnesium | 57.6 mg | 14% DV |
| Manganese | 487.8 μg | 21% DV |
| Phosphorus | 126.3 mg | 10% DV |
| Potassium | 318.6 mg | 7% DV |
| Selenium | 2.5 μg | 4% DV |
| Sodium | 3.9 mg | 0% DV |
| Zinc | 0.9 mg | 9% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 9.6 μg | ~ |
| Polyphenols | 1677.0 mg | ~ |
| Phytosterols | 4.2 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Fava Bean Nutrition Varies With Cooking and Processing
The Nutrivore Score of fava beans varies based on method of preparation and processing. Conveniently, canned fava beans are available at most grocery stores. Broad beans are the immature version of fava beans. Immature versions of beans (sometimes referred to as ‘fresh’) are green versions of the legume prior to drying (think edamame and edible-podded peas) and are often thought of as vegetables.
| NUTRIVORE SCORE | |
|---|---|
| Broad beans, immature seeds, raw | 2791 |
| Fava beans, in pod, raw | 3802 |
| Fava beans, mature seeds, canned | 383 |
| Fava beans, mature seeds, cooked, boiled, with salt | 396 |
| Fava beans, mature seeds, cooked, boiled, without salt | 396 |
| Fava beans, mature seeds, raw | 442 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in fava beans? Maybe your friends will be too!
Health Benefits of Fava Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of fava beans and see how they benefit our health.
Fava Beans Provide 1677.0 mg of Polyphenols
Fava beans are a best source of polyphenols, providing 1677.0 mg of polyphenols per 1/5-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Fava Beans Provide 32% DV Vitamin B9 (Folate)
Fava beans are an excellent source of vitamin B9 (folate), providing 32% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Fava Beans Provide 27% DV Copper
Fava beans are also an excellent source of copper, providing 27% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Fava Beans Provide 7.5 g of Fiber
Fava beans are an excellent source of dietary fiber, providing 7.5 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
Fava Beans Provide 21% DV Manganese
Fava beans are also an excellent source of manganese, providing 21% of the daily value per 1/5-cup serving!
Manganese is an essential mineral that serves as a cofactor and component of numerous enzymes. Through these roles, it’s involved in carbohydrate metabolism, amino acid synthesis, gluconeogenesis, detoxification, lipid processing, free radical defense, bone and collagen formation, and wound healing. Although the research so far is limited, some evidence suggests that manganese can protect against osteoporosis and diabetes, and may even be involved in seizure disorders. Learn more about manganese here.
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How Much Fava Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
Fava beans are known to improve gut microbiome composition and metabolic activity.
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cITATIONS
Expand to see all scientific references for this article.
Phenol-Explorer: Broad bean seed, whole, raw
Singh B, Singh JP, Shevkani K, Singh N, Kaur A. Bioactive constituents in pulses and their health benefits. J Food Sci Technol. 2017 Mar;54(4):858-870. doi: 10.1007/s13197-016-2391-9. Epub 2016 Nov 21. PMID: 28303037; PMCID: PMC5336453.
USDA Food Central Database: Broadbeans (fava beans), mature seeds, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
