Butter beans (lima beans in North America) are large, flat, cream-coloured beans with a rich, starchy, creamy texture. They provide excellent plant protein, fibre, folate, potassium, manganese, and iron. Their substantial size and meaty texture make them one of the most satisfying legumes to eat as a main dish component.
Soak overnight, drain, and simmer in fresh water 60-90 minutes; dried butter beans take longer than most beans. Add only at the end of soups to preserve their shape, or cook separately.
Where Butter Beans (Lima) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,700 mg | 85% | |
| Phosphorus | 320 mg | 46% | |
| Magnesium | 190 mg | 51% | |
| Calcium | 85.0 mg | 11% | |
| Chloride | 47.0 mg | 6% | |
| Iron | 5.90 mg | 42% | |
| Zinc | 2.80 mg | 28% | |
| Niacin (B3) | 2.50 mg | 16% | |
| Manganese | 1.70 mg | 85% | |
| Pantothenic Acid (B5) | 1.30 mg | 22% | |
| Vitamin E (alpha-TE) | 1.13 mg | 9% | |
| Copper | 0.740 mg | 74% | |
| Vitamin B6 | 0.510 mg | 36% | |
| Thiamin (B1) | 0.450 mg | 41% | |
| Riboflavin (B2) | 0.130 mg | 9% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.800 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Sucrose | 3.60 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.44 g | — | |
| Aspartic acid | 2.10 g | — | |
| Leucine | 1.54 g | — | |
| Arginine | 1.43 g | — | |
| Lysine | 1.39 g | — | |
| Valine | 1.07 g | — | |
| Phenylalanine | 0.993 g | — | |
| Isoleucine | 0.860 g | — | |
| Serine | 0.860 g | — | |
| Proline | 0.860 g | — | |
| Alanine | 0.802 g | — | |
| Threonine | 0.745 g | — | |
| Glycine | 0.669 g | — | |
| Tyrosine | 0.669 g | — | |
| Histidine | 0.497 g | — | |
| Methionine | 0.306 g | — | |
| Cysteine | 0.287 g | — | |
| Tryptophan | 0.248 g | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.