What Are Butter Beans High In? A Comprehensive Nutritional Guide

November 21, 2025 •

4 min read

Did you know that butter beans, also known as lima beans, are a powerhouse of nutrition? These legumes are loaded with plant-based protein, fiber, and essential vitamins and minerals, offering a creamy texture and mild flavor that makes them a versatile dietary addition.

Quick Summary

Butter beans are an excellent source of dietary fiber, plant-based protein, and complex carbohydrates, along with key minerals like potassium, iron, and magnesium, and important B vitamins such as folate.

Key Points

Fiber-Rich: Butter beans are packed with both soluble and insoluble fiber, promoting digestive health and regularity.
Plant-Based Protein Source: An excellent source of protein, making them a staple for vegetarians and vegans.
Mineral Powerhouse: They are high in vital minerals including potassium, iron, magnesium, and zinc.
Energy Booster: Provides complex carbohydrates that offer sustained energy, avoiding rapid blood sugar spikes.
Low Glycemic Index: Helps regulate blood sugar levels, which is beneficial for managing diabetes.
Heart Healthy: The soluble fiber helps lower LDL ('bad') cholesterol, supporting cardiovascular health.
Weight Management Aid: The high fiber and protein content promote satiety, helping to reduce calorie consumption.

A Rich Nutritional Profile

Butter beans, often confused with their younger version, lima beans, are a nutrient-dense food that provides a wide range of health benefits. Beyond their soft, buttery texture, they are packed with essential macronutrients and micronutrients that support overall health.

High in Dietary Fiber

One of the most notable features of butter beans is their high fiber content. They contain both soluble and insoluble fiber, which work together to promote digestive health. A single cooked cup of lima beans contains about 13 grams of fiber, which is nearly half the daily recommended intake for women. Soluble fiber forms a gel-like substance in the digestive tract that slows down digestion and can help regulate blood sugar and lower cholesterol. Insoluble fiber adds bulk to stool, which promotes regularity and prevents constipation.

Excellent Source of Plant-Based Protein

For vegetarians and vegans seeking plant-based protein sources, butter beans are an excellent choice. One cooked cup provides a substantial amount of protein, essential for muscle repair, growth, and overall bodily function. While they do not contain all essential amino acids in the same proportions as animal products, consuming a varied plant-based diet can ensure you meet all your protein needs.

Loaded with Essential Minerals

Butter beans are a valuable source of several key minerals vital for health.

Potassium: Crucial for maintaining healthy blood pressure and fluid balance. A high intake of potassium can help counter high sodium levels in the body.
Iron: Important for the production of red blood cells, which carry oxygen throughout the body. Iron deficiency can lead to fatigue and weakness.
Magnesium: Involved in hundreds of biochemical reactions in the body, including energy production and protein synthesis.
Zinc: Supports immune system function, wound healing, and cell division.

Full of B Vitamins and Antioxidants

These beans are a source of important B vitamins, especially folate (B9). Folate is necessary for DNA synthesis and repair, and is crucial for red blood cell formation, helping to prevent certain types of anemia. Other B vitamins like thiamine and riboflavin aid in converting the carbohydrates you eat into energy. Additionally, butter beans contain antioxidants, plant compounds called polyphenols that help protect the body's cells from damage caused by free radicals.

Butter Beans vs. Other Common Legumes

Here is a comparison of the nutritional content of cooked butter beans versus other popular legumes per 100g. Note that nutritional values can vary slightly depending on preparation and specific variety.


Nutrient	Butter Beans	Black Beans	Chickpeas
Energy	115 kcal	131 kcal	102 kcal
Protein	7.8g	7.6g	7.5g
Fiber	7g	6.3g	7.5g
Fat	0.38g	0.5g	2.4g
Iron	7.3mg (94g)	1.8mg (86g)	2.4mg (82g)
Potassium	478mg (94g)	610.6mg (1 cup)	239mg (82g)
Folate	78mcg (94g)	256.28mcg (1 cup)	141mcg (82g)

Note: Nutritional data varies by source and serving size. The values provided here are for comparative purposes based on available research.

Health Benefits of Eating Butter Beans

Integrating butter beans into your diet can offer a range of health advantages, thanks to their robust nutritional content.

Support Heart Health: The soluble fiber found in butter beans helps to lower LDL ('bad') cholesterol, which reduces the risk of heart disease.
Weight Management: Because of their high fiber and protein content, butter beans increase feelings of fullness and satiety, which can help manage your weight by reducing overall calorie intake.
Blood Sugar Regulation: With a low glycemic index, butter beans help stabilize blood sugar levels, making them a beneficial food for individuals managing diabetes.
Prevents Anemia: The combination of iron and folate helps prevent certain types of anemia by supporting the production of healthy red blood cells.

Culinary Versatility

Beyond their nutritional prowess, butter beans are highly versatile in the kitchen. They can be enjoyed in various forms, including dried, canned, or frozen. Canned beans offer convenience for quicker meals, while dried beans can be soaked overnight and cooked for a softer texture. They absorb flavors well and are a perfect addition to soups, stews, chilis, salads, and creamy dips, or can be simply seasoned with herbs and spices for a delicious side dish.

Conclusion: A Nutritious and Versatile Choice

In summary, butter beans are high in fiber, plant-based protein, complex carbohydrates, and key minerals such as potassium and iron. Their rich nutritional profile offers significant health benefits, including improved digestion, better heart health, weight management support, and stable blood sugar levels. This low-fat, nutrient-packed legume is a valuable and versatile addition to any balanced diet, whether you're a vegetarian or simply looking to enhance your meal's nutritional content. Incorporating them into your cooking is a simple step toward boosting your overall health and well-being.

Frequently Asked Questions

Yes, butter beans are the same species of legume as lima beans. Butter beans typically refer to the larger, mature, and creamier variety, while lima beans can also refer to the younger, smaller ones.

Yes, butter beans can aid in weight loss. Their high fiber and protein content increases satiety, helping you feel full for longer and reducing overall calorie consumption.

Yes, dried and boiled butter beans have a low glycemic index (GI), which means they cause a slower and steadier rise in blood sugar levels. This makes them a beneficial food for managing diabetes.

No, butter beans are not a complete protein source on their own. While they contain essential amino acids, they should be combined with a variety of other plant foods, such as grains, to ensure a complete amino acid profile.

Butter beans are beneficial for digestion due to their high content of both soluble and insoluble fiber. This fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.

Yes, butter beans are very low in fat. They are a healthy alternative to fatty meats and other high-fat protein sources.

Butter beans can be cooked from dried or used from cans. Dried beans require soaking overnight before cooking. Canned beans are pre-cooked and ready to use, though their sodium content should be checked.