scored 88/100
Succotash is a traditional dish combining lima beans and corn, providing a complete plant protein with complementary amino acids and substantial fiber for sustained energy and digestive health.
13.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
Succotash originates from Native American cuisine and represents one of the earliest examples of food synergy—the pairing of legumes and grains. Lima beans contribute lysine while corn provides methionine, together forming a complete protein profile rare in plant-based foods. This combination delivers 5g protein per 100g along with 3.8g fiber, supporting both satiety and metabolic stability. The dish provides meaningful amounts of potassium (369mg), iron (1.83mg), and B-vitamins, particularly niacin (1.587mg), which support cardiovascular function and energy metabolism. The low sodium content (4mg) makes it valuable for blood pressure management. Succotash's phytonutrient profile includes lutein and zeaxanthin from corn and polyphenols from beans, supporting ocular and vascular health. The moderate caloric density (99 kcal/100g) with high satiety factors makes it particularly relevant for weight management and metabolic health in longevity nutrition.
Lysine from lima beans and methionine from corn complement each other, providing all nine essential amino acids for muscle maintenance and protein synthesis
High fiber content (3.8g) slows carbohydrate absorption, preventing blood sugar spikes and reducing insulin demand
Potassium (369mg) supports healthy blood pressure regulation while soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
Succotash contains 1.83mg iron per 100g; vitamin C from the dish and pairing with vitamin C sources enhances non-heme iron absorption
Lutein and zeaxanthin from corn accumulate in the retina, protecting against age-related macular degeneration; beans provide polyphenols with anti-inflammatory effects
The complete protein and fiber content supports sustained satiety through afternoon, stabilizes post-lunch blood glucose, and provides sustained energy for afternoon productivity without interfering with evening meal appetite regulation
Breaks a fast
Suitable for pre-workout timing (1-2 hours before) due to carbohydrate and complete protein content; not ideal during fasting windows due to caloric density and protein content
Per 100 g of the default form. Bars show how much higher or lower succotash is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Succotash is classified as a vegetable. Succotash is a traditional dish combining lima beans and corn, providing a complete plant protein with complementary amino acids and substantial fiber for sustained energy and digestive health.
Succotash scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 4.3 g of protein (~9% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.2 g of fiber (~12% of the 28 g daily value).
In a 85 g serving, succotash is highest in Manganese (~25% DV), Copper (~18% DV), Thiamin (~15% DV), Vitamin C (~14% DV).
Not really. A 85 g serving has about 13.4 g of net carbs (16.7 g total minus 3.2 g fiber).
Best in the midday. The complete protein and fiber content supports sustained satiety through afternoon, stabilizes post-lunch blood glucose, and provides sustained energy for afternoon productivity without interfering with evening meal appetite regulation
A typical serving is around 85 g (~84 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 succotash alongside several other vegetable sources.
Succotash pairs nicely with: Pair with tomatoes (raw or cooked) because vitamin C enhances iron absorption from the legume and bean components, increasing bioavailability by 2-3 fold; Combine with leafy greens like spinach or kale because the fat-soluble vitamins from greens enhance lutein absorption from corn, and added iron creates synergistic micronutrient density; Mix with olive oil or avocado because healthy fats improve absorption of carotenoids and fat-soluble vitamins while supporting nutrient density and satiety; Serve with cruciferous vegetables (broccoli, cauliflower) because both provide complementary polyphenols and glucosinolates, creating enhanced anti-inflammatory and detoxification support.
Encyclopedia entries that supply the same signature nutrients succotash contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients succotashcontributes 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.