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.
ProteinBlood SugarHeartAntioxidantEye
Nutrition per ~85 g · ¾ cup chopped
Form
84kcal
Protein4.3 g
Carbs16.7 g
Fat0.9 g
Fiber3.2 g
13.4 g net carbs after fiber.
Vitamins
Thiamin0.18 mg15%
Vitamin C12.8 mg14%
Folate34 mcg9%
Niacin1.3 mg8%
Vitamin B60.11 mg7%
Riboflavin69.7 mcg5%
Vitamin A248 iu5%
Pantothenic Acid0.11 mg2%
Vitamin A12.8 mcg1%
Minerals & other
Manganese0.58 mg25%
Copper0.16 mg18%
Magnesium40.8 mg10%
Iron1.6 mg9%
Phosphorus96.0 mg8%
Potassium314 mg7%
Zinc0.52 mg5%
Calcium15.3 mg1%
Selenium0.51 mcg1%
Sodium3.4 mg0%
Saturated Fat0.16 g—
Monounsaturated Fat0.17 g—
Polyunsaturated Fat0.42 g—
Bioactives estimated
Lutein & Zeaxanthin~5.1 mg
Polyphenols~128 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density32.6/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality10.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives11.5/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber8.3/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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 89.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 profilestrong
Lysine 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 releasestrong
High fiber content (3.8g) slows carbohydrate absorption, preventing blood sugar spikes and reducing insulin demand
Enhanced cardiovascular health through potassium and fiberstrong
Potassium (369mg) supports healthy blood pressure regulation while soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
Iron bioavailability and anemia preventionmoderate
Succotash 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 supportmoderate
Lutein and zeaxanthin from corn accumulate in the retina, protecting against age-related macular degeneration; beans provide polyphenols with anti-inflammatory effects
Pairs 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
In the kitchen
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
When to eat it 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
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