Succotash
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.
Variants (4)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Thiamin0.18 mg15% DV
- Vitamin C12.8 mg14% DV
- Folate34.0 mcg9% DV
- Niacin1.3 mg8% DV
- Vitamin B60.11 mg6% DV
- Riboflavin0.07 mg5% DV
- Vitamin A12.8 iu<1% DV
- Manganese0.58 mg25% DV
- Copper0.16 mg18% DV
- Magnesium40.8 mg10% DV
- Iron1.6 mg9% DV
- Phosphorus96.0 mg8% DV
- Potassium313.6 mg7% DV
- Zinc0.52 mg5% DV
- Calcium15.3 mg1% DV
- Selenium0.51 mcg<1% DV
- Sodium3.4 mg<1% DV
- Polyunsaturated Fat0.42 g
- Monounsaturated Fat0.17 g
- Saturated Fat0.16 g
- Lutein & Zeaxanthin~5.1 mg
- Polyphenols~128 mg
Score · 87/100
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.
- Manganese30% DV
- Copper21% DV
- Thiamin17% DV
- Vitamin C17% DV
- Magnesium11% DV
Overview
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.
Health Benefits (5)
- Complete plant-based protein delivery with balanced amino acid profilestrongLysine from lima beans and methionine from corn complement each other, providing all nine essential amino acids for muscle maintenance and protein synthesis
- Improved glycemic control and sustained energy releasestrongHigh fiber content (3.8g) slows carbohydrate absorption, preventing blood sugar spikes and reducing insulin demand
- Enhanced cardiovascular health through potassium and fiberstrongPotassium (369mg) supports healthy blood pressure regulation while soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
- Iron bioavailability and anemia preventionmoderateSuccotash contains 1.83mg iron per 100g; vitamin C from the dish and pairing with vitamin C sources enhances non-heme iron absorption
- Antioxidant and eye health supportmoderateLutein and zeaxanthin from corn accumulate in the retina, protecting against age-related macular degeneration; beans provide polyphenols with anti-inflammatory effects
Food Pairings
- ·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
Practical Tips
- ·Select fresh succotash during late summer harvest (July-September) or frozen varieties year-round; frozen varieties retain nutrient profiles comparable to fresh when flash-frozen at peak ripeness
- ·Prepare with minimal added sodium (under 200mg per serving total) to maximize potassium-to-sodium ratio for cardiovascular benefits; use herbs and spices instead
- ·Cook until beans are fully tender (15-20 minutes if starting with dried beans) to reduce antinutrient content and improve digestibility and mineral absorption
- ·Store cooked succotash in glass containers at 4°C for up to 4 days; reheat gently to preserve heat-sensitive nutrients like vitamin C and B-vitamins
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about succotash
What is succotash?
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.
Is succotash healthy?
Succotash scores 87/100 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.
Is succotash high in protein?
Not particularly. A 85 g serving provides about 4.3 g of protein (~9% of the 50 g daily value).
Is succotash high in fiber?
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).
What vitamins and minerals are in succotash?
In a 85 g serving, succotash is highest in Manganese (~25% DV), Copper (~18% DV), Thiamin (~15% DV), Vitamin C (~14% DV).
Is succotash keto-friendly?
Not really. A 85 g serving has about 13.4 g of net carbs (16.7 g total minus 3.2 g fiber).
When is the best time to eat succotash?
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
How much succotash should I eat?
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.
What pairs well with succotash?
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.
Supplements that mirror Succotash's nutrient profile
Encyclopedia entries that supply the same signature nutrients succotash contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Succotash
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.