Calories in Fava Beans: Full Nutrition Breakdown

Fava beans, also known as broad beans, are one of the oldest cultivated legumes and a staple in Mediterranean, Middle Eastern, and North African cuisines. They are exceptionally rich in folate, manganese, and iron, while providing a solid amount of plant-based protein and dietary fiber. Here is a complete breakdown of fava bean nutrition by serving size.

Calories by serving size:

Fava beans are also an outstanding source of folate, with one cup providing roughly 44% of the daily value. They supply significant amounts of manganese, copper, phosphorus, and magnesium, supporting bone health and energy metabolism.

Frequently Asked Questions (FAQ)

How do fava beans compare to lima beans?

Fava beans and lima beans are often confused but are distinct species. Fava beans (Vicia faba) tend to be larger, flatter, and have a more earthy, slightly bitter flavor compared to the milder, buttery taste of lima beans (Phaseolus lunatus). Nutritionally, fava beans are higher in protein and folate, while lima beans contain slightly more calories and carbohydrates per cup.

What is favism and the G6PD deficiency warning?

Favism is a condition in which eating fava beans triggers hemolytic anemia in people with glucose-6-phosphate dehydrogenase (G6PD) deficiency, a genetic enzyme disorder. This deficiency is more common in people of Mediterranean, African, and Middle Eastern descent. Anyone diagnosed with G6PD deficiency should avoid fava beans entirely, as the compounds vicine and convicine in the beans can cause rapid destruction of red blood cells.

How much protein do fava beans provide?

One cup of cooked fava beans provides about 12.9 grams of protein, making them a solid plant-based protein source. While they are not a complete protein on their own, pairing fava beans with grains like rice or bread provides all essential amino acids. Their protein content is comparable to other popular legumes like lentils and chickpeas.

How are fava beans used in Mediterranean cooking?

Fava beans are central to many Mediterranean and Middle Eastern dishes. The most iconic is ful medames, a slow-cooked fava bean stew seasoned with cumin, garlic, lemon juice, and olive oil that serves as a breakfast staple across Egypt and the Levant. They are also used in fresh salads, pureed into dips, and made into fritters such as the Egyptian ta'ameya, a fava-bean-based version of falafel.

What is the difference between fresh and dried fava beans?

Fresh fava beans are available in spring and have a tender, slightly sweet flavor, though they require double-shelling (removing both the pod and the waxy outer skin). Dried fava beans are available year-round and have a more concentrated, earthy flavor with a denser texture once cooked. Dried fava beans need overnight soaking and longer cooking times but store for months, making them more practical for everyday use.