Garrofó
| Macros | per 100 g |
|---|---|
| Calories | 115 kcal |
| Protein | 7.8 g |
| Fat | 0.4 g |
| Carbs | 20.5 g |
Garrofó is a large, flat white bean native to the Valencia region of Spain, most famously used as one of the defining ingredients in traditional paella valenciana. It is typically sold dried and cooked before use, contributing a creamy texture and mild, starchy flavour to rice dishes and stews. Per 100 g cooked, garrofó provides 115 kcal, 7.8 g of protein, 0.4 g of fat, 20.5 g of carbohydrates and 5.4 g of dietary fibre, with very little sugar (0.6 g). It is a notable source of potassium at 430 mg per 100 g, and also contributes 180 mg of sodium and 34 mg of calcium. Garrofó is suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and Mediterranean dietary patterns.
How many calories in garrofó?
Cooked garrofó contains 115 kcal per 100 g. A generous serving in a paella or stew might include around 60–80 g of beans, putting a typical portion at roughly 70–90 kcal.
How much potassium is in garrofó?
Cooked garrofó provides 430 mg of potassium per 100 g, making it a relatively rich source among legumes. This is notably higher than many common beans at equivalent serving sizes.
Is garrofó suitable for a vegan diet?
Yes, garrofó is entirely plant-based and fits vegan, vegetarian and Mediterranean dietary patterns. It also happens to be naturally gluten-free and dairy-free, making it a versatile legume for a range of eating styles.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 115 kcal |
| Protein | 7.8 g |
| Fat | 0.40 g |
| Carbs | 20.5 g |
| Sugars | 0.60 g |
| Fiber | 5.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.050 g |
| Polyunsaturated | 0.18 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 34.0 mg |
| Iron | 2.1 mg |
| Potassium | 430 mg |
| Sodium | 180 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin B12 | 0 mcg |