Unsalted boiling keeps sodium near zero. Per 100 g cooked: 139 kcal and 9.7 g protein. A dose-response meta-analysis of 32 cohorts with 1.14 million people (Zargarzadeh et al., Adv Nutr 2023) linked legume intake to lower all-cause mortality (HR 0.94 per 50 g/day). Unsalted cooking gives you full control over seasoning at the table. Log cooked weight, not dry.
How should I track Beans, white, mature seeds, cooked, boiled, without salt?
Beans, white, mature seeds, cooked, boiled, without salt is high in fiber. When tracking Beans, white, mature seeds, cooked, boiled, without salt, 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.