Per 100 g adzuki gives 329 kcal. A dense pulse commonly used sweetened in mochi and dorayaki. Note that sweetened adzuki preparations can flip this from a pulse into a dessert. A NHANES analysis (Yang et al., JAMA Intern Med 2014) linked 25%+ of calories from sugar to 2.75× CVD mortality — the sugar is where the math matters. Weigh cooked beans separately from any sugar added.
How should I track Adzuki beans?
Adzuki beans is high in zinc. When tracking Adzuki beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.