Adzuki Bean

Mildly sweet and nutty, adzuki beans are a protein-packed legume popular in East Asian cooking. They're loaded with fiber, minerals, and antioxidants, making them a hearty, healthful addition to meals.

230

1 cup, cooked

(180 grams)

CAL

A

Nutri-Score

High in plant-based protein, rich in fiber, and naturally low in fat.

Value per 100 grams & per cup (180g):

130 kcal | 230 kcal

Protein

7.5 grams | 17.5 grams

Fats

0.1 grams | 0.2 grams

Carbohydrates

25 grams | 57 grams

Fiber

7.5 grams | 16.8 grams

Vitamins & Nutrients

Folate (B9): Supports DNA synthesis and cell division, especially important during pregnancy.
Iron: Helps transport oxygen throughout the body.
Magnesium: Supports muscle function and energy production.
Potassium: Aids in nerve signaling and fluid balance.
Polyphenols: Offer antioxidant and anti-inflammatory benefits.

Satiety and Feelings

Adzuki beans are filling and slow to digest, thanks to their high fiber and protein content. They can help control hunger, stabilize blood sugar, and provide long-lasting energy without heaviness.

What does 100 g look like?

About 1/2 cup cooked, or roughly 4–5 tablespoons of beans.

What does 2000|2500 calories look like?

Roughly 6.8 to 8.5 cups cooked, or about 1.57 to 1.96 kilograms (3.5 to 4.3 pounds) of adzuki beans.

Daily Value per 100 grams %

Vitamin B9 (Folate)

15%

Iron

10%

Magnesium

10%

Potassium

10%

Fiber

15%

Protein

15%

Sodium (Salt)

0%

Carbohydrates

10%

Total Fat

1%

Saturated Fat

0%

Cholesterol (free)

0%

Sugar (Natural)

1%

Calories

5%

Did you know?

Adzuki beans are among the oldest cultivated legumes in East Asia, dating back over 2,000 years.
In Japan, they’re traditionally used in sweet dishes like anko (red bean paste) and mochi.
These beans are naturally rich in resistant starch, which feeds healthy gut bacteria.
Sprouted adzuki beans are even more nutrient-dense and easier to digest.
The name “adzuki” comes from the Japanese word “azuki,” meaning “small bean.”

Drawbacks ⚠️

Contain natural antinutrients like phytic acid, which can slightly reduce mineral absorption.
May cause bloating or gas in some individuals if not soaked or rinsed properly before cooking.
Although rare, legume allergies can include reactions to adzuki beans in sensitive individuals.