Unsalted boiling preserves the classic pulse profile. Roughly 9 g protein and 7 g fiber per 100 g cooked. Higher daily protein intake plateaus around 1.6 g/kg for muscle outcomes (Morton et al., Br J Sports Med 2018), so beans pair best with a protein-dense meal companion. Fiber metabolises at ~2 kcal/g, slightly reducing real absorbed energy. Log the cooked portion on a kitchen scale.
How should I track Beans, yellow, mature seeds, cooked, boiled, without salt?
Beans, yellow, mature seeds, cooked, boiled, without salt is high in fiber. When tracking Beans, yellow, 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.