Lima Bean
Lima beans are nutrient-dense legumes rich in plant-based protein, fiber, and resistant starch, supporting metabolic health and sustainable energy for longevity.
Variants (5)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Vitamin C21.1 mg23% DV
- Thiamin0.20 mg16% DV
- Vitamin B60.22 mg13% DV
- Niacin1.3 mg8% DV
- Folate30.6 mcg8% DV
- Riboflavin0.09 mg7% DV
- Choline36.0 mg7% DV
- Vitamin K5.0 mcg4% DV
- Vitamin E0.29 mg2% DV
- Vitamin A9.0 iu<1% DV
- Manganese1.1 mg48% DV
- Copper0.29 mg32% DV
- Iron2.8 mg16% DV
- Magnesium52.2 mg12% DV
- Phosphorus122.4 mg10% DV
- Potassium420.3 mg9% DV
- Zinc0.70 mg6% DV
- Selenium1.6 mcg3% DV
- Calcium30.6 mg2% DV
- Sodium7.2 mg<1% DV
- Polyunsaturated Fat0.38 g
- Saturated Fat0.18 g
- Monounsaturated Fat0.05 g
- Inulin / Prebiotic fibre~2.7 g
- Saponins~270 mg
- Polyphenols~135 mg
Score · 86/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese53% DV
- Copper35% DV
- Vitamin C26% DV
- Thiamin18% DV
- Iron17% DV
Overview
Lima beans (Phaseolus lunatus) originated in Central and South America and have been cultivated for thousands of years. These large, pale beans are exceptionally high in soluble fiber (4.9g per 100g cooked), which slows glucose absorption and supports cardiovascular health. They provide 6.84g of plant protein per 100g, making them valuable for muscle maintenance in aging populations. Lima beans contain significant potassium (467mg), critical for blood pressure regulation and cardiovascular function—key markers of longevity. They're also rich in resistant starch, a prebiotic compound that feeds beneficial gut bacteria and may improve metabolic flexibility. The beans contain polyphenols and saponins, plant compounds with anti-inflammatory properties. Notably, lima beans provide folate (34mcg), essential for methylation cycles and DNA repair, and choline (40mg), important for cognitive function and cellular health. Fresh or frozen lima beans retain nutrients better than canned varieties. Regular consumption of legumes like lima beans is consistently associated with reduced mortality risk in longevity studies, particularly for cardiovascular and metabolic disease prevention.
Health Benefits (5)
- Improved blood sugar control and reduced type 2 diabetes riskstrongHigh soluble fiber and resistant starch slow gastric emptying and reduce glucose spikes, improving insulin sensitivity and HbA1c levels
- Enhanced cardiovascular health through blood pressure and cholesterol managementstrongPotassium supports vasodilation and sodium-potassium balance; soluble fiber binds cholesterol and bile acids for excretion
- Improved gut microbiome diversity and metabolic functionmoderateResistant starch acts as prebiotic, feeding beneficial bacteria and increasing short-chain fatty acid production for colonic health
- Sustained muscle mass and protein synthesis in agingmoderateComplete amino acid profile with adequate lysine and leucine supports muscle protein turnover and sarcopenia prevention
- Reduced systemic inflammation and oxidative stressemergingPolyphenols and saponins function as antioxidants; vitamin C (23.4mg) and phytochemicals neutralize free radicals
Food Pairings
- ·Pair with tomatoes (fresh or cooked) because vitamin C enhances iron bioavailability from lima bean phytates, improving mineral absorption
- ·Combine with garlic and olive oil because fat-soluble polyphenols and allicin compounds have synergistic anti-inflammatory effects
- ·Serve with whole grains (brown rice, quinoa) because complementary amino acids create complete protein with all essential amino acids
- ·Mix with leafy greens (spinach, kale) because vitamin K from greens supports bone health alongside lima bean minerals (magnesium, phosphorus)
Practical Tips
- ·Soak dried lima beans for 8-12 hours and discard soaking water to reduce oligosaccharides (raffinose family sugars) that cause gas; this improves digestibility and nutrient bioavailability
- ·Cook fresh or frozen lima beans instead of canned varieties to minimize sodium (8mg vs. 300-400mg in canned) and preserve heat-sensitive folate
- ·Portion control: serve 150-200g cooked lima beans per meal to obtain 10-15g fiber without digestive distress; gradually increase if not accustomed to legumes
- ·Store frozen lima beans in airtight containers for up to 8 months; they retain resistant starch and nutrients better than canned or dried beans post-cooking
- ·Combine with fermented foods (sauerkraut, kimchi) to further support gut microbiome diversity and aid digestion through natural enzyme activity
Optimal Timing
Lima beans are moderately caloric and fiber-rich, making them ideal for lunch when digestive capacity is optimal; their resistant starch and protein support satiety without evening digestive discomfort
- · late evening
While not suitable for fasting windows, lima beans can be consumed in moderate portions post-workout (within 2 hours) to support muscle recovery due to their amino acid profile
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
Per 100 g of the default form. Bars show how much higher or lower lima bean is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lima bean
What is lima bean?
Lima Bean is classified as a legume. Lima beans are nutrient-dense legumes rich in plant-based protein, fiber, and resistant starch, supporting metabolic health and sustainable energy for longevity.
Is lima bean healthy?
Lima Bean scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lima bean high in protein?
Not particularly. A 90 g serving provides about 6.2 g of protein (~12% of the 50 g daily value).
Is lima bean high in fiber?
It's a moderate source of fiber. A 90 g serving provides about 4.4 g of fiber (~16% of the 28 g daily value).
What vitamins and minerals are in lima bean?
In a 90 g serving, lima bean is highest in Manganese (~48% DV), Copper (~32% DV), Vitamin C (~23% DV), Thiamin (~16% DV), Iron (~16% DV).
Is lima bean keto-friendly?
Not really. A 90 g serving has about 13.7 g of net carbs (18.2 g total minus 4.4 g fiber).
When is the best time to eat lima bean?
Best in the midday. Lima beans are moderately caloric and fiber-rich, making them ideal for lunch when digestive capacity is optimal; their resistant starch and protein support satiety without evening digestive discomfort
How much lima bean should I eat?
A typical serving is around 90 g (~102 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating lima bean alongside several other legume sources.
What pairs well with lima bean?
Lima Bean pairs nicely with: Pair with tomatoes (fresh or cooked) because vitamin C enhances iron bioavailability from lima bean phytates, improving mineral absorption; Combine with garlic and olive oil because fat-soluble polyphenols and allicin compounds have synergistic anti-inflammatory effects; Serve with whole grains (brown rice, quinoa) because complementary amino acids create complete protein with all essential amino acids; Mix with leafy greens (spinach, kale) because vitamin K from greens supports bone health alongside lima bean minerals (magnesium, phosphorus).
Supplements that mirror Lima Bean's nutrient profile
Encyclopedia entries that supply the same signature nutrients lima bean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lima Bean
These are the nutrients lima beancontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.