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Lima beans get their name from the land in which they were discovered, Lima Peru! However, it is pronounced distinctly different from the South American capital city (i.e. Ly-muh bean vs. Lee-muh, Peru). History even suggests that lima beans may have been the first plant that was brought up under civilization by the native farmers, and they have been grown for over 9,000 years!
The earliest cultivars of lima beans were shipped across Europe and the Americas from Lima, Peru, and the crates were labelled with their place of origin. As such they were given the name lima beans!
Lima beans are generally large, flat, and kidney-shaped beans that are most often light green or cream color. Other varieties may be white, brown, black, orange, mottled and even purple. There are some varieties known as “potato” cultivars which are more puffy and closer to a spherical shape.
These delicious legumes are also known by anther famous and common name of “butter bean”, though there is sometimes a geographical distinction made between each. Some regions tend to refer to the dried or canned, mature and cream-colored version as butter beans, where the smaller, immature and light-green version would be considered a lima bean. In other areas, the distinction does not exist, and both names are used synonymously. What’s more, sometimes the light green, immature variety of lima beans may often be labelled as “baby” lima beans. These legumes would easily make top rankings in a worldwide bean-popularity contest.
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.
A lima bean crop requires temperate to warm conditions and has no frost tolerance. In the United States, lima beans are typically grown in the mid-Atlantic and Delaware region. They are eaten across many cuisines and are economically important worldwide, however they have a particularly strong cultural foundation in Mexico.
There are several species and cultivars of beans that when eaten raw, are toxic as they contain phytohaemagglutinin, otherwise known as PHA, and lima beans area among these varieties. Therefore, it is important to understand proper cooking techniques or opt for the boiled, pressure-cooked, canned, frozen and any other pre-cooked varieties. PHA poisoning severity can depend on the variety of the bean, and if it was improperly cooked, or not cooked at all. Symptoms can include anything from the suite of “unpleasant gastrointestinal bad things”, and will often resolve spontaneously.
Lima beans contain phytohaemagglutinin which is a toxin that if consumed, can cause severe gastrointestinal symptoms and generally make someone feel very unwell.
With that said, lima beans (cooked properly, of course), offer a buttery, velvety, almost creamy texture, and are large and hearty. They can hold up to other flavors well and serve as the base for many dishes across all cuisines. Butterbeans are a star in many vegan recipes as they add a meaty texture and offer a filling meat substitute. Let’s dive into the fantastic nutrients that this hearty legume offers!
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Nutrivore Score for Lima Beans – 304
Lima beans have a Nutrivore Score of 304, making them a medium nutrient-dense food! Plus, they are a low-fat food; lima beans contain 0.2 grams total fat per serving!
Per serving, lima beans are a best source (>50% daily value) of polyphenols; an excellent source (20-50% daily value) of copper, dietary fiber, iron, magnesium, manganese, and vitamin B9 (folate); and a good source (10-20% daily value) of phosphorus, potassium, protein, vitamin B1 (thiamin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), and zinc.
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Lima Bean Nutrition Facts
One serving of lima beans is standardized to 1/5 cup raw or about 36 grams (1.3 ounces). When you cook lima beans, they increase in volume: 1 cup raw lima beans is roughly equivalent to 2 1/2 cups cooked lima beans.
LIma Bean Nutrition Facts Per Serving
| Lima beans, raw | Nutrivore Score: 304 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 7.7 grams | Net Carbohydrates: 16.0 grams |
| Calories: 122 | Total Fat: 0.2 grams | Dietary Fiber: 6.8 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 182.5 μg | 15% DV |
| Vitamin B2 (Riboflavin) | 72.7 μg | 6% DV |
| Vitamin B3 (Niacin) | 0.6 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.5 mg | 10% DV |
| Vitamin B6 (Pyridoxine) | 184.3 μg | 11% DV |
| Vitamin B7 (Biotin) | 3.3 μg | 11% DV |
| Vitamin B9 (Folate) | 142.2 μg | 36% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.0 mg | 0% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.3 mg | 2% DV |
| Vitamin K | 2.2 μg | 2% DV |
| Choline | 34.8 mg | 6% DV |
| Myo-Inositol | 52.6 mg | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 34.2 mg | 2% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 51.3 mg | 4% DV |
| Copper | 266.4 μg | 30% DV |
| Iodine | ~ | ~ |
| Iron | 3.9 mg | 22% DV |
| Magnesium | 86.3 mg | 21% DV |
| Manganese | 601.9 μg | 26% DV |
| Phosphorus | 138.6 mg | 11% DV |
| Potassium | 620.6 mg | 13% DV |
| Selenium | 2.6 μg | 5% DV |
| Sodium | 6.5 mg | 0% DV |
| Zinc | 1.4 mg | 12% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 633.8 mg | ~ |
| Phytosterols | ~ | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Lima Bean Nutrition Varies With Cooking, Processing, and Maturation
The Nutrivore Score of lima beans varies based on when they are harvested, method of preparation and processing. Conveniently, canned lima beans are available at most grocery stores. Immature versions of beans (sometimes referred to as ‘fresh’) are green versions of the legume prior to drying and are often thought of as vegetables.
| NUTRIVORE SCORE | |
|---|---|
| Lima beans, immature seeds, raw | 340 |
| Lima beans, large, mature seeds, canned | 279 |
| Lima beans, large, mature seeds, cooked, boiled, with salt | 289 |
| Lima beans, large, mature seeds, cooked, boiled, without salt | 289 |
| Lima beans, large, mature seeds, raw | 304 |
| Lima beans, thin seeded (baby), mature seeds, raw | 2041 |
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 lima beans? Maybe your friends will be too!
Health Benefits of Lima 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 lima beans and see how they benefit our health.
Lima Beans Provide 633.8 mg of Polyphenols
Lima beans are a best source of polyphenols, providing 633.8 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.
Lima Beans Provide 36% DV Vitamin B9 (Folate)
Lima beans are an excellent source of vitamin B9 (folate), providing 36% 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.
Lima Beans Provide 30% DV Copper
Lima beans are also an excellent source of copper, providing 30% 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.
Lima Beans Provide 26% DV Manganese
Lima beans are an excellent source of manganese, providing 26% 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.
Lima Beans Provide 6.8 g of Fiber
Lima beans are also an excellent source of dietary fiber, providing 6.8 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.
Lima Beans Provide 22% DV Iron
Lima beans are an excellent source of iron, providing 22% of the daily value per 1/5-cup serving!
Iron is a mineral required for the metabolism of all living organisms. It’s needed for the function of numerous iron-dependent proteins involved in electron transport, energy metabolism, oxygen transport and storage, DNA replication and repair, free radical scavenging, and oxidative processes. It plays an important role in reproductive health, gestation, immunity, and central nervous system development. Learn more about iron here.
Lima Beans Provide 21% DV Magnesium
Lima beans are also an excellent source of magnesium, providing 21% of the daily value per 1/5-cup serving!
Magnesium is an essential mineral needed by every cell in the body. As an electrolyte, it’s important for regulating fluid balance, nerve and muscle function, blood pH, and neurotransmission. It also serves as a cofactor for hundreds of different enzymes, giving it a role over 300 metabolic reactions—including pathways for cell signaling, energy production, protein synthesis, nucleic acid synthesis, and ion transport. Magnesium also has important structural functions in cells and bone tissue. Consuming enough magnesium may help protect against a variety of chronic diseases, including cardiovascular disease, type 2 diabetes, and osteoporosis. Learn more about magnesium here.
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How Much Lima 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.
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cITATIONS
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Granito M, Brito Y, Torres A. Chemical composition, antioxidant capacity and functionality of raw and processed Phaseolus lunatus. Journal of the Science of Food and Agriculture. 2007 Sep;87(15):2801-2809. https://doi.org/10.1002/jsfa.2926.
USDA Food Central Database: Lima beans, large, 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.
