Best legumes for a healthy diet

High-protein
Legumes (1 - 5)
SoybeansWinged BeansLupinsYardlong BeansSpanish PeanutsCatjang CowpeasHyacinth BeansCalifornia Red Kidney BeansRoyal Red Kidney BeansVirginia Peanuts
Image
Soybeans
Winged Beans
Lupins
Yardlong Beans
Spanish Peanuts
Catjang Cowpeas
Hyacinth Beans
California Red Kidney Beans
Royal Red Kidney Beans
Virginia Peanuts
Summary
Summary
  • General values (75)
  • Sugars (39)
  • Minerals (100)
  • Vitamins (83)
  • Amino acids (100)
  • Antioxidants (100)
  • General values (70)
  • Sugars (64)
  • Minerals (91)
  • Vitamins (62)
  • Amino acids (65)
  • Antioxidants (0)
  • General values (58)
  • Sugars (62)
  • Minerals (58)
  • Vitamins (73)
  • Amino acids (72)
  • Antioxidants (0)
  • General values (47)
  • Sugars (96)
  • Minerals (71)
  • Vitamins (81)
  • Amino acids (45)
  • Antioxidants (0)
  • General values (89)
  • Sugars (22)
  • Minerals (43)
  • Vitamins (97)
  • Amino acids (48)
  • Antioxidants (0)
  • General values (47)
  • Sugars (93)
  • Minerals (84)
  • Vitamins (70)
  • Amino acids (44)
  • Antioxidants (0)
  • General values (56)
  • Sugars (95)
  • Minerals (75)
  • Vitamins (56)
  • Amino acids (42)
  • Antioxidants (0)
  • General values (55)
  • Sugars (93)
  • Minerals (59)
  • Vitamins (65)
  • Amino acids (44)
  • Antioxidants (0)
  • General values (55)
  • Sugars (91)
  • Minerals (56)
  • Vitamins (62)
  • Amino acids (47)
  • Antioxidants (0)
  • General values (88)
  • Sugars (45)
  • Minerals (44)
  • Vitamins (100)
  • Amino acids (46)
  • Antioxidants (0)
General values
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.36.49g
29.65g
36.17g
24.33g
26.15g
23.85g
23.9g
24.37g
25.33g
25.19g
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.9.3g
25.9g
18.9g
11g
9.5g
10.7g
25.6g
24.9g
24.9g
8.5g
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.2.88g
2.3g
1.16g
0.34g
7.1g
0.54g
0.29g
0.04g
0.07g
6.43g
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.4.4g
6.01g
3.94g
0.11g
22.32g
0.17g
0.08g
0.02g
0.04g
25.58g
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.11.26g
4.33g
2.44g
0.56g
17.24g
0.89g
0.71g
0.14g
0.25g
14.88g
Total score for "General values"
Total score for "General values"
Sugars
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.7.33g
N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.3.95g
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.30.16g
41.71g
40.37g
61.91g
15.83g
59.64g
60.74g
59.8g
58.33g
16.54g
Total score for "Sugars"
Total score for "Sugars"
Minerals
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.277mg
440mg
176mg
138mg
106mg
85mg
130mg
195mg
131mg
89mg
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.15.7mg
13.44mg
4.36mg
8.61mg
3.91mg
9.95mg
5.1mg
9.35mg
8.7mg
2.55mg
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.280mg
179mg
198mg
338mg
188mg
333mg
283mg
160mg
138mg
171mg
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.1797mg
977mg
1013mg
1157mg
744mg
1375mg
1235mg
1490mg
1346mg
690mg
More copper per 100gCopper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
More copper per 100gCopper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.1.66mg
2.88mg
1.02mg
0.88mg
0.9mg
1.06mg
1.33mg
1.1mg
1mg
1.11mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
More vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.6mg
N.A.4.8mg
1.6mg
N.A.1.5mg
N.A.4.5mg
4.5mg
N.A.
More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.1.62mg
3.09mg
2.19mg
2.16mg
15.93mg
2.79mg
1.61mg
2.06mg
2.11mg
12.38mg
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.0.87mg
0.45mg
0.22mg
0.23mg
0.14mg
0.17mg
0.14mg
0.22mg
0.24mg
0.13mg
More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.0.79mg
0.8mg
0.75mg
1.56mg
1.77mg
1.51mg
1.24mg
0.78mg
0.78mg
1.76mg
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.0.87mg
1.03mg
0.64mg
0.89mg
0.68mg
0.68mg
1.13mg
0.53mg
0.39mg
0.65mg
Total score for "Vitamins"
Total score for "Vitamins"
Amino acids
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.1.97g
1.47g
1.61g
0.99g
0.92g
0.97g
1.14g
1.08g
1.12g
0.89g
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.3.31g
2.5g
2.74g
1.86g
1.7g
1.83g
2.03g
1.95g
2.02g
1.63g
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.2.71g
2.14g
1.93g
1.65g
0.94g
1.61g
1.63g
1.67g
1.74g
0.9g
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.1.77g
1.18g
1.33g
0.93g
0.9g
0.91g
0.93g
1.03g
1.07g
0.86g
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.0.59g
0.76g
0.29g
0.3g
0.25g
0.29g
0.2g
0.29g
0.3g
0.24g
Total score for "Amino acids"
Total score for "Amino acids"
Antioxidants
More formononetin per 100gFormononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.
More formononetin per 100gFormononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.8.46mg
N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
More glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.
More glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.15.29mg
N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
More daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.
More daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.62.9mg
N.A.0.1mg
N.A.N.A.N.A.N.A.N.A.N.A.N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
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