Fava Beans: Nutrition Facts, Benefits, Protein, Side Effects & How to Cook

You’ve probably heard of fava beans before, whether you’re a movie fan, health nut or just familiar with these types of beans, but have you ever eaten them?

Fava beans are edible legumes from the Vicia faba plant, commonly eaten cooked, dried or fresh.

Also known as broad beans, these beans are pretty amazing given the amount of nutrition they contain. In addition to being a lean protein choice with lots of fiber, fava beans nutrition provides vitamin K, vitamin B6, zinc, copper, iron, magnesium and more.

If that isn’t enough, they’re also one of the top high-folate foods around, and as you probably could have guessed, there are plenty of fava beans benefits for health.

What are fava beans?

Fava beans, also called broad beans, are nutrient-dense legumes known for their high protein, fiber, folate, iron and manganese content. Fava beans benefits include supporting heart health, digestion, energy production, weight management and healthy blood sugar levels.

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Fava beans nutrition is especially impressive because these beans provide plant-based protein along with antioxidants, complex carbohydrates, and important micronutrients like copper, magnesium and vitamin B6.

Fava beans nutrition facts

A one-cup serving of cooked fava beans (about 170 grams) contains approximately:

• Calories: 187
• Total Carbohydrates: 33.3 g
• Fiber: 9.2 g
• Sugar: 3.1 g
• Total Fat: 0.7 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.1 g
• Trans Fat: 0 g
• Protein: 12.9 g
• Sodium: 8.5 mg (<1% DV*)
• Folate: 177 mcg (44% DV)
• Copper: 0.4 mg (44% DV)
• Manganese: 0.7 mg (30% DV)
• Magnesium: 73.1 mg (17% DV)
• Phosphorus: 212 mg (17% DV)
• Thiamine: 0.2 mg (17% DV)
• Riboflavin: 0.2 mg (15% DV)
• Zinc: 1.7 mg (15% DV)
• Iron: 2.6 mg (14% DV)
• Potassium: 456 mg (10% DV)
• Selenium: 4.4 mcg (8% DV)
• Niacin: 1.2 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Pantothenic acid: 0.3 mg (6% DV)
• Calcium: 61.2 mg (5% DV)
• Vitamin K: 4.9 mcg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Fava beans nutrition also offers some vitamin C, choline, vitamin A, beta-carotene and vitamin E.

Are fava beans healthy?

Yes, fava beans are considered healthy for most people because they provide fiber, protein, antioxidants, and important vitamins and minerals while being relatively low in fat.

Fava beans nutrition supports:

• heart health
• digestive health
• healthy energy levels
• satiety and weight management
• healthy blood sugar balance

However, some individuals with glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid fava beans because they can trigger a serious reaction called favism.

Fava beans benefits

1. May help reduce risk of birth defects

While folate is great for providing energy, it’s been long known as an important nutrient for pregnant women as well. In fact, it has an established association with helping reduce birth defects.

According to the Centers for Disease Control and Prevention, it’s best that all women capable of getting pregnant consume 400 micrograms of folic acid every day to help reduce the risk of birth defects, such as spina bifida and anencephaly. This is important because problems can occur within the first few weeks of pregnancy, which is a period of time when many may not even know they’re pregnant.

Fava beans may help reduce the risk of certain birth defects because they are naturally rich in folate, a B vitamin that plays a critical role in early fetal neural tube development.

Research published in Nutrients reviewing randomized, controlled trials found that adequate folic acid intake before and during early pregnancy significantly reduced the incidence of neural tube defects, including spina bifida and anencephaly.

Since fava beans are one of the richer natural food sources of folate, regularly consuming folate-rich foods like fava beans may help support healthy fetal development as part of a balanced prenatal diet.

Further studies published in the Saudi Medical Journal and by the National Academies Press have shown an association between folate consumption, including through consuming broad beans, and the reduction of birth defects and mortality from birth defects.

2. May help prevent osteoporosis

Fava beans may help support bone health and reduce osteoporosis risk because they provide nutrients like folate, magnesium and manganese that are involved in maintaining bone mineral density.

For instance, just one cup of cooked fava beans contains roughly 30 percent of your daily recommendation of manganese.

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Why is manganese important? It does a lot of things, but your bones love it since it helps increase bone mass. Additionally, it helps reduce calcium deficiency.

With about 99 percent of calcium stored in the bones and teeth, this makes manganese a gem for strong bones and preventing osteoporosis.

A large study published in the Journal of Orthopaedic Surgery and Research analyzed data from nearly 10,000 adults and found that higher dietary folate intake was significantly associated with greater bone mineral density in the femur and lumbar spine. Regularly consuming folate-rich foods like fava beans may help support stronger bones and healthy aging.

Additional research published in Bone also found that higher magnesium intake was associated with greater hip and femoral neck bone mineral density in older adults, suggesting magnesium may help support skeletal strength and healthy aging. Eating magnesium-rich foods like fava beans may help support overall bone health.

3. Help protect heart health

Fava beans benefits for heart health may come from their fiber, folate, magnesium and antioxidant content. Diets rich in legumes are associated with healthier cholesterol levels and cardiovascular support.

One large epidemiologic follow-up study followed more than 9,600 adults for an average of 19 years and found that people who consumed legumes four or more times per week had a significantly lower risk of coronary heart disease compared to those who ate legumes less than once weekly. Researchers noted that legumes may help improve cholesterol levels and blood pressure due to their fiber content and beneficial mineral profile.

Fava beans may help protect heart health, support healthy cholesterol levels and promote normal blood pressure because they are rich in soluble fiber, potassium, magnesium and plant compounds associated with cardiovascular benefits.

4. Support immune health

Fava beans contain a good amount of copper, which helps maintain healthy blood cells. White blood cells are important because they destroy disease-causing pathogens, ultimately helping eliminate free radicals found in the body.

Copper plays a role in making sure these white blood cells function properly, but the body cannot produce enough of it on its own. Therefore, supplementation through foods, such as fava beans, may help.

Additionally, it’s vital since without healthy white blood cells, your body is very susceptible to illness and infection, which is why copper deficiency is so dangerous.

That’s not all. Fava beans also may help support immune health because they are rich in fiber, antioxidants and plant compounds that help regulate inflammation and support a healthy gut microbiome, which plays a major role in immune function.

A study published in Cell found that increasing dietary fiber intake altered the gut microbiome and influenced immune status and inflammatory responses in healthy adults.

Additional research published in the British Journal of Nutrition noted that legumes such as broad beans contain bioactive compounds with immunomodulatory and anti-inflammatory properties that may help support overall immune system health.

5. Provide energy

Fava beans may help provide energy and support anemia prevention because they are naturally rich in iron and folate, two nutrients essential for healthy red blood cell production and oxygen transport throughout the body.

Iron is required to produce hemoglobin, which carries oxygen throughout the body and to your cells. If you’re low in iron, this will be a challenge and can leave you feeling tired and sluggish.

Anemia may be the result. Eating iron-rich fava beans could help reduce fatigue and, ultimately, anemic symptoms.

A clinical physiology study published in Scientific Reports found that iron deficiency impaired whole-body energy metabolism and exercise performance in otherwise healthy adults, while iron supplementation improved metabolic function and lactate threshold. Researchers noted that iron plays a critical role in oxygen delivery and cellular energy production.

Additionally, another review on erythropoiesis explained that both iron and folate are required for proper red blood cell formation, and deficiencies in either nutrient can contribute to anemia and fatigue.

Since fava beans nutrition provides both iron and folate, these legumes may help support healthy energy levels and blood health as part of a balanced diet.

However, if you have G6PD deficiency, consuming broad beans can actually be detrimental. That’s because they contain “high amounts of divicine, convicine, and isouramil—chemicals that are suspected to be highly oxidative,” which is why people with G6PD deficiency should avoid fava beans.

6. May improve motor function

Some studies have suggested that fava beans may help control Parkinson’s disease symptoms. They may help improve motor function because they naturally contain L-dopa, the precursor to dopamine that is commonly used in Parkinson’s disease treatment.

Research published in the Journal of Clinical & Diagnostic Research, for example, focused on fresh fava beans with the outer shell, fava beans dissolved in alcohol and water, as well as dried sprouted fava beans.

Because of the increase in the levels of L-dopa and C-dopa in the blood from the fava beans, a marked improvement in the motor performance of the patients with Parkinson’s disease was noted without any side effects.

In another study published in the Journal of Neurology, Neurosurgery & Psychiatry, researchers found that patients with Parkinson’s disease who consumed 250 grams of cooked broad beans experienced substantial improvements in motor performance along with increased plasma levodopa levels.

The researchers concluded that broad bean consumption correlated with improved parkinsonian motor features, suggesting that naturally occurring L-dopa in fava beans may help support motor function in individuals with Parkinson’s disease.

7. Can support healthy blood sugar levels

Because fava beans are rich in fiber and protein, they may help slow glucose absorption and reduce blood sugar spikes after meals. Legumes are generally associated with improved insulin sensitivity and better glycemic control.

The fiber in fava beans also helps increase satiety, which may reduce overeating and support metabolic health.

A randomized, controlled trial published in Archives of Internal Medicine found that people with type 2 diabetes who consumed a low-glycemic diet rich in legumes experienced significantly greater reductions in HbA1c levels and systolic blood pressure compared to those following a high-wheat fiber diet.

Researchers concluded that incorporating legumes into the diet improved glycemic control and reduced cardiovascular risk factors in individuals with diabetes.

8. May enhance digestion

Fava beans are an excellent source of dietary fiber, which supports healthy digestion, bowel regularity and gut microbiome diversity.

Fiber-rich legumes may also help support colon health and promote feelings of fullness after meals.

9. Provide plant-based protein

Fava beans are naturally high in plant-based protein, making them a valuable protein source for vegetarians and vegans.

Protein helps with:

• muscle maintenance
• metabolism
• satiety
• healthy aging

Pairing fava beans with whole grains can help provide a more complete amino acid profile.

10. Aid healthy weight management

Fava beans may aid healthy weight management because they are high in both protein and dietary fiber, which can help increase fullness and reduce appetite.

A randomized, crossover trial published in Nutrients found that meals made with fava beans and split peas significantly increased satiety and reduced hunger to a similar extent as animal protein meals in healthy adults. Researchers noted that the combination of plant protein and fiber in legumes may help support appetite control and overall weight management.

Fava beans vs. lima beans vs. chickpeas

Fava beans stand out for their especially high folate, manganese and protein content compared to both lima beans and chickpeas.

How to use and cook fava beans

It seems that fava beans get a bad rap when it comes to preparing due to the time it takes to peel them.

Their pods resemble a large sweet pea, but when looking to purchase, make sure you find the green pods that are tight and firm instead of bulging pods.

Why? The bulging ones are probably too old and may give you a bitter taste.

To yield a third of a cup of fava beans, you need about one pound of unpeeled ones.

To start the process, remove the beans from the pods, similar to shelling peas. Simply run your finger up the seam of the pod to split it open. It should have four to five beans inside.

Just when you thought that was easy, there is one more step. The beans contain a thick, white skin around them that needs to be removed. You can do this by making a small slit using a knife along the edge of the bean.

The bean should pop right out of its skin.

However, if you want an easier approach, put the fava beans in boiling salted water, and blanch them for about 90 seconds, which helps soften the skin to make them easy to remove. Immediately remove the beans from the water, and put them in ice cold water so they stop cooking.

You should be able to squeeze the beans right out of their skin.

Now they’re ready to join your recipe of choice, and there are some easy ways to prepare them, such as steaming them to tenderness and then tossing them in a mixture of sea salt, organic olive oil and fresh lemon juice.

Mashed fava beans are a hit used as a spread on bruschetta. They go beautifully in a mixed green salad too

Fava bean recipes

You can, of course, use fava beans in this falafel recipe, as is customary in Egypt. You can also use fava beans in this Mexican chicken pozole verde recipe.

History

A species of flowering plant in the vetch and pea family Fabaceae, Vicia faba is the scientific name for the fava bean. Other names include broad bean, faba bean, field bean, bell bean, English bean, horse bean, Windsor bean, pigeon bean and tic(k) bean.

Similar to the garden pea, lentil and chickpea, the fava bean originated in the Mediterranean region or southwestern Asia. It seems to have been discovered as far back as the Neolithic period (6800 to 6500 B.C.E.) from Israel.

For some time, fava beans were a common food for many Egyptian, Greek and Roman civilizations and eventually spread along the Nile Valley to Ethiopia, northern India and China.

The fava bean is found in its natural state as a stiffly erect plant standing from 0.5 to 1.8 meters tall, supporting stout stems. The leaves are anywhere from 10 to 25 centimeters long and gray-green in color.

The flowers contain five petals with a black spot.

There are also crimson-flowered broad beans, which have been saved from extinction. The flowers contain a sweet scent that attracts bees.

Risks and side effects

Fava beans are generally safe and nutritious for most people when consumed in moderation, but there are some important risks and side effects to consider.

One of the most serious concerns is a condition called favism, which can occur in people with G6PD deficiency. In susceptible individuals, consuming fava beans may trigger the rapid breakdown of red blood cells (hemolytic anemia), potentially causing fatigue, jaundice, dark urine, shortness of breath and other serious symptoms.

People with G6PD deficiency should avoid fava beans unless advised otherwise by a healthcare provider.

Because fava beans are high in fiber, eating large amounts may also contribute to digestive symptoms such as bloating, gas or stomach discomfort, particularly in people who are not accustomed to high-fiber foods. Gradually increasing fiber intake and drinking plenty of water may help reduce these effects.

In addition, raw or undercooked fava beans contain naturally occurring compounds such as lectins and vicine/convicine that may cause digestive upset or adverse reactions in sensitive individuals. Proper cooking helps reduce these compounds.

People taking medications for Parkinson’s disease should also speak with a healthcare provider before consuming large amounts of fava beans because they naturally contain L-dopa, which could potentially interact with certain medications.

Frequently asked questions

Are fava beans good for you?

Yes. Fava beans are rich in fiber, protein, folate, iron and antioxidants that support overall health.

Are fava beans high in protein?

Yes. Fava beans are considered a high-protein legume and provide significant plant-based protein per serving.

What do fava beans taste like?

Fava beans have a slightly sweet, nutty and earthy flavor with a creamy texture.

Are fava beans the same as broad beans?

Yes. Fava beans and broad beans are different names for the same legume.

Can you eat fava beans raw?

Fava beans are usually cooked before eating. Raw mature fava beans may contain compounds that can cause digestive discomfort or complications in sensitive individuals.

Are canned fava beans healthy?

Yes, though low-sodium varieties are generally the best choice.

Final thoughts

• Fava beans are one of the most nutrient-dense legumes thanks to their impressive combination of plant-based protein, dietary fiber, folate, iron and antioxidants.
• Fava beans benefits may include supporting heart health, digestion, blood sugar balance, energy production and satiety.
• Whether added to soups, salads or side dishes, fava beans can be a nutritious addition to a balanced diet for most people.