How healthy is feijoada?
Is feijoada healthy? Yes, in moderate portions. Feijoada scores 33/100 on the HowHealthyIs Score: 100 g provides 126 kcal, 8.3 g protein and 2.3 g fiber. Feijoada is Brazil's black bean stew slow-cooked with smoked and cured pork and beef: the beans bring fiber, folate and iron, and the meats add protein along with fat and salt. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Feijoada ranks higher than 33% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Fiber6%
- Magnesium6%
- Potassium5%
- Iron5%
- Calcium1%
- Vitamin E1%
- Vitamin C1%
- Vitamin A0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium12%
Raw NRF9.3: 38 minus 19 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in feijoada?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 126 kcal | 441 kcal | |
| Protein | 8.3 g | 29 g | 58% |
| Carbohydrates | 9.6 g | 34 g | 12% |
| Fiber | 2.3 g | 7.9 g | 28% |
| Sugars | 0.8 g | 2.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.2 g | 22 g | 28% |
| Saturated fat | 2 g | 6.9 g | 34% |
| Omega-3 fats | 0.1 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 0.7 µg | 2.5 µg | 0% |
| Vitamin C | 0.6 mg | 2.1 mg | 2% |
| Vitamin D | 0.3 µg | 0.9 µg | 4% |
| Vitamin E | 0.2 mg | 0.6 mg | 4% |
| Vitamin K | 1.2 µg | 4.2 µg | 3% |
| Vitamin B12 | 0.3 µg | 0.9 µg | 36% |
| Folate | 64 µg | 224 µg | 56% |
| Minerals | |||
| Calcium | 24 mg | 85 mg | 7% |
| Iron | 1.1 mg | 3.7 mg | 20% |
| Potassium | 306 mg | 1071 mg | 23% |
| Magnesium | 29 mg | 103 mg | 25% |
| Zinc | 1.3 mg | 4.4 mg | 40% |
| Sodium | 335 mg | 1174 mg | 51% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard feijoada?
We estimate feijoada from this standard recipe (serves 10, about 3600 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as the stew only; the usual sides of rice, collard greens, farofa and orange are not counted.
| Ingredient | Amount |
|---|---|
| Dried black beans | 500 g |
| Carne seca (cured dried beef), soaked | 250 g |
| Smoked pork sausage | 300 g |
| Pork shoulder | 300 g |
| Bacon | 150 g |
| 2 onions | 200 g |
| 5 cloves garlic | 15 g |
| 2 bay leaves | 1 g |
| 1 tbsp oil | 15 g |
| Salt (the cured meats bring most of it) | 3 g |
| Water | 2500 g |
Why is feijoada good for you?
- 29 g protein in 1 bowl, 58% of the daily value. Protein contributes to the maintenance of muscle mass.
- 224 µg folate in 1 bowl, 56% of the daily value. Folate contributes to normal blood formation.
- 4.4 mg zinc in 1 bowl, 40% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A weekend lunch to share, with greens and orange slices as in Brazil
- Using more beans and less sausage and bacon
What should you watch out for?
- Cured and smoked meats are high in salt, and processed meat is linked to colorectal cancer risk.
- The traditional plate adds rice and farofa, which makes it a very large meal.
What can you eat instead of feijoada?
Foods you can use the same way with a higher HowHealthyIs Score.