What Are Lima Beans?

Lima beans (Phaseolus lunatus L.), also known as butter beans, are nutritious legumes valued for their high content of plant-based protein, fiber, and essential vitamins and minerals. These kidney-shaped beans come in various colors including light green, white, and purple. Beyond their nutritional value, lima beans may help reduce the risk of chronic diseases and improve digestive, metabolic, and cardiovascular health.

Supports Gut Health

Lima beans are rich in fiber, delivering 13.2 grams per cup—around 47% of the recommended daily intake. Fiber plays a critical role in digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.

In the colon, fiber is broken down by bacteria into short-chain fatty acids (SCFAs), which help reduce inflammation, protect the intestinal lining, and nourish the cells that line the colon. Regular fiber intake is also associated with a lower risk of digestive diseases such as colon cancer and diverticular disease.

Aids Weight Management

Due to their high fiber and protein content, lima beans can help you feel fuller for longer. One cup of cooked lima beans contains 13.2 grams of fiber and 14.7 grams of protein, which both slow digestion and stimulate satiety hormones like GLP-1 and CCK.

Research has shown that people who eat beans regularly tend to have lower body fat and smaller waistlines. In one large study, individuals who frequently consumed legumes gained significantly less weight over a 10-year period than those who ate them infrequently.

Protects Heart Health

Lima beans support heart health in several ways. Their soluble fiber helps lower total and LDL (bad) cholesterol levels by reducing cholesterol absorption in the digestive tract. In addition, the magnesium and potassium content—covering about 19% and 20% of daily needs respectively—helps regulate blood pressure.

Several studies have found that diets high in legumes, including lima beans, are linked to a reduced risk of coronary heart disease and stroke. A weekly intake of about two cups of beans may offer the greatest protective benefit.

May Improve Blood Sugar Control

Lima beans are a good choice for maintaining healthy blood sugar levels due to their high protein, fiber, and magnesium content. These nutrients slow glucose absorption and support insulin sensitivity.

Research suggests that diets rich in beans can help reduce fasting blood sugar and insulin levels, lower HbA1c (a long-term blood sugar marker), and improve blood sugar control in people with type 2 diabetes. Magnesium also plays a key role in carbohydrate metabolism and insulin regulation.

Nutrition Facts of Lima Beans

One cup of cooked lima beans provides:

  • Calories: 216

  • Carbohydrates: 39.3 g

  • Fat: 0.7 g

  • Protein: 14.7 g

  • Fiber: 13.2 g

  • Copper: 0.4 mg (47% DV)

  • Manganese: 0.97 mg (42% DV)

  • Folate: 156 mcg (39% DV)

  • Iron: 4.5 mg (25% DV)

  • Thiamine (B1): 0.3 mg (25% DV)

  • Potassium: 955 mg (20% DV)

  • Magnesium: 80.8 mg (19% DV)

  • Vitamin B6: 0.3 mg (18% DV)

  • Zinc: 1.8 mg (16% DV)

  • Selenium: 8.46 mcg (15% DV)

Lima beans are low in fat and rich in fiber, protein, and essential micronutrients. They are particularly high in copper, manganese, folate, and iron. These nutrients support red blood cell production, energy metabolism, brain function, and immune health.

Risks and Considerations

Cooked lima beans are generally safe for most people. However, their high fiber content may cause digestive discomfort such as bloating or gas, especially for those who aren’t used to eating fiber-rich foods. To minimize side effects, introduce them gradually and drink plenty of water.

Raw lima beans contain cyanogenic glycosides, compounds that can produce hydrogen cyanide—a toxic substance. Therefore, it’s essential to thoroughly cook lima beans before eating them.

Like many legumes, lima beans also contain antinutrients like lectins, which can interfere with nutrient absorption. Proper soaking, rinsing, and cooking can significantly reduce these compounds.

Tips for Adding Lima Beans to Your Diet

Lima beans have a smooth, creamy texture and a mild, slightly sweet flavor. They are versatile and can be used in a variety of dishes. You can find them dried or canned, but always ensure they are fully cooked before consuming.

Ways to enjoy lima beans include:

  • Adding them to soups and stews

  • Mixing them into salads or grain bowls

  • Serving mashed lima beans as a side dish

  • Stirring them into pasta or vegetable sautés

  • Making succotash with corn, tomatoes, and onions

  • Using them as a protein source in vegetarian meals

A Quick Review

Lima beans are a nutrient-dense legume packed with protein, fiber, and essential vitamins and minerals. Regular consumption can help support gut health, heart function, blood sugar control, and weight management.

Incorporating lima beans into your meals is an easy way to boost nutritional value and protect against a variety of chronic health conditions.