Butter Beans (Lima Beans): Calories, Nutrition and Health Benefits
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Perplexity Creamy, protein-rich legumes with exceptional fiber content and a remarkably low glycemic index for sustained energy and blood sugar control.
Quick Nutrition Facts
Per 100g Cooked Butter Beans
| Nutrient | Amount |
|---|---|
| Calories | 115 kcal |
| Protein | 7.8g |
| Carbohydrates | 21g |
| Fiber | 7g |
| Sugars | 2.9g |
| Fat | 0.4g |
| Potassium | 508mg |
| Iron | 2.4mg |
| Folate | 83mcg |
| Magnesium | 43mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Butter beans have one of the lowest glycemic indexes among legumes (GI: 32). Their combination of 7g fiber and 7.8g protein per 100g creates exceptional satiety, making them ideal for weight management and blood sugar control.
Myth Busters
MYTH #1: Butter Beans Are High in Calories
TRUTH: Butter beans have only 115 calories per 100g cooked - less than rice (130 cal) or pasta (131 cal). The high fiber content promotes fullness on fewer calories, supporting weight loss goals.
MYTH #2: Legumes Spike Blood Sugar
TRUTH: Butter beans have a remarkably low glycemic index of 32, making them excellent for diabetics. The soluble fiber slows glucose absorption, preventing blood sugar spikes.
MYTH #3: Plant Proteins Are Incomplete
TRUTH: Butter beans contain all essential amino acids. While lower in methionine, pairing with grains creates a complete protein profile. One cup provides nearly 15g of high-quality plant protein.
MYTH #4: Canned Beans Are Less Nutritious
TRUTH: Canned butter beans retain most nutrients. Rinse to reduce sodium by up to 40%. They're convenient and equally beneficial for fiber, protein, and mineral content.
MYTH #5: Beans Cause Excessive Gas
TRUTH: Initial digestive discomfort decreases as your gut adapts. Start with small portions (1/4 cup) and increase gradually. Soaking dried beans and discarding the water reduces gas-causing compounds.
MYTH #6: You Can Eat Raw Lima Beans
TRUTH: Never eat raw lima beans. They contain linamarin, a compound that releases cyanide. Proper cooking (boiling for 10+ minutes) completely destroys this toxin, making them safe.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 115 cal/100g with 7g fiber and 7.8g protein. Low GI prevents cravings. Excellent for calorie deficit. |
| Muscle Gain |  | 14.7g protein per cup, 30% DV iron for oxygen transport. Pair with rice for complete amino acids. |
| Diabetes Management | | GI of 32 (low). Studies show legumes improve glycemic markers. 7g fiber slows glucose absorption. |
| PCOS Management | | Low GI helps insulin sensitivity. High fiber supports hormone balance. Limit to 1 cup daily. |
| Pregnancy Nutrition | | Excellent folate source (83mcg/100g, 21% DV). Folate prevents neural tube defects. Iron supports blood volume. |
| Viral/Flu Recovery | | Easy to digest when cooked soft. Provides sustained energy, protein for immune function, zinc and iron for recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Butter Beans
Understanding how butter beans affect your blood glucose can help you make informed decisions about when and how to eat them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Butter beans already have minimal glucose impact, but these pairings enhance the effect:
- 🥗 Add olive oil or avocado - Healthy fats further slow absorption
- 🍋 Include lemon juice or vinegar - Acidity reduces glycemic response
- 🥬 Pair with leafy greens - Extra fiber and nutrients
- 🌿 Add herbs and spices - Cinnamon may help glucose metabolism
The naturally low GI of butter beans makes them one of the best carbohydrate choices for stable energy.
Cultural Significance
Butter beans (lima beans) originated in Peru over 4,000 years ago and spread globally through trade routes.
In the Americas:
- Named after Lima, Peru, where Spanish conquistadors first encountered them
- Staple in Southern US cuisine - succotash, Brunswick stew, and as a side dish
- Native Americans cultivated them alongside corn and squash (Three Sisters)
- "Butter beans" name comes from their creamy, buttery texture when cooked
Global Usage:
- Popular in Mediterranean cuisines - Greek gigantes plaki (baked giant beans)
- African dishes use them in stews and with rice
- British cuisine features them in traditional full English breakfast
- Japan uses them in sweet dishes (shiroan bean paste)
Compare & Substitute
Butter Beans vs Similar Legumes (Per 100g Cooked)
| Nutrient | 🫘 Butter Beans | 🫘 Chickpeas | 🫘 Black Beans | 🫘 Lentils |
|---|---|---|---|---|
| Calories | 115 kcal | 164 kcal | 132 kcal | 116 kcal |
| Carbs | 21g | 27g | 24g | 20g |
| Fiber | 7g | 7.6g | 8.7g | 7.9g |
| Protein | 7.8g | 8.9g | 8.9g | 9g |
| Fat | 0.4g | 2.6g | 0.5g | 0.4g |
| Potassium | 508mg | 291mg | 355mg | 369mg |
| GI | 32 | 28 | 30 | 32 |
| Best For | Lowest calories, creamy texture | Hummus, roasting, salads | Mexican dishes, high fiber | Quick cooking, soups |
Frequently Asked Questions
Are butter beans good for weight loss?
Yes, butter beans are excellent for weight loss. One cup (188g) provides only 216 calories with 13g of fiber and 15g of protein that create lasting fullness.
Best practices: Include 1/2 to 1 cup daily, use as meat substitute in meals, add to salads for protein boost, combine with vegetables for volume eating.
Can diabetics eat butter beans?
Butter beans are ideal for diabetics with their low glycemic index of 32. The high fiber content slows carbohydrate absorption.
Tips for diabetics:
- Enjoy up to 1 cup per meal
- No need to limit portion sizes significantly
- Best paired with non-starchy vegetables
- Monitor your individual response
Research shows regular legume consumption improves glycemic markers in people with type 2 diabetes.
How much protein is in butter beans?
Butter beans contain 7.8g of protein per 100g cooked, or approximately 14.7g per cup (188g). This makes them one of the best plant-based protein sources.
For complete protein, pair with rice, quinoa, or other grains to complement the amino acid profile.
What are the main health benefits of butter beans?
Key Benefits:
- Blood Sugar Control: GI of 32 prevents glucose spikes
- Heart Health: 508mg potassium (15% DV) and zero cholesterol
- Digestive Health: 7g fiber per 100g supports gut microbiome
- Pregnancy Support: 83mcg folate (21% DV) for fetal development
- Iron Boost: 2.4mg iron (30% DV) prevents anemia
- Weight Management: High satiety from fiber-protein combination
Are butter beans and lima beans the same thing?
Yes, butter beans and lima beans are identical - they're both Phaseolus lunatus. The name varies by region:
- "Lima beans": Common in northern US, named after Lima, Peru
- "Butter beans": Preferred in UK and southern US, describing their creamy texture
Both terms refer to the same nutritious legume.
How should I prepare butter beans safely?
Dried butter beans:
- Soak overnight (8-12 hours) in water
- Drain and rinse thoroughly
- Boil in fresh water for 45-60 minutes until tender
- Never eat undercooked - ensure they're soft throughout
Canned butter beans:
- Already cooked and safe to eat
- Rinse to reduce sodium by up to 40%
- Can be eaten cold or heated
Important: Never eat raw lima beans - they contain linamarin which is destroyed by cooking.
How many butter beans should I eat per day?
General Guidelines:
- 1 cup (188g) daily - Most people, excellent fiber and protein
- 1/2-1 cup daily - Starting out (build up to prevent digestive discomfort)
- 1-2 cups daily - Athletes, vegetarians needing protein
- 1/2 cup daily - If on low-FODMAP diet (start slowly)
Track your meals with NutriScan app to see how butter beans fit your personal nutrition goals.
Do butter beans cause digestive issues?
Initial gas and bloating may occur but typically decreases as your gut microbiome adapts.
Tips to reduce discomfort:
- Start with 1/4 cup portions
- Soak dried beans overnight and discard soaking water
- Rinse canned beans thoroughly
- Cook until very soft
- Add digestive spices like cumin, ginger, or asafoetida
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