Broad beans are a Mediterranean staple with 25.6 g fiber per 100 g. One of the most filling pulses. Fiber metabolises at roughly 2 kcal/g versus 4 kcal/g Atwater, so absorbed energy sits slightly below the label. Hyacinth beans must be thoroughly cooked to neutralise natural toxins. Log cooked weight.
How should I track Hyacinth beans, mature seeds?
Hyacinth beans, mature seeds is high in fiber. When tracking Hyacinth beans, mature seeds, 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.