Best legumes for a healthy diet

High-protein
Legumes (1 - 5)
SoybeansWinged BeansLupinsYardlong BeansSpanish PeanutsVirginia PeanutsCatjang CowpeasCalifornia Red Kidney BeansHyacinth BeansRoyal Red Kidney Beans
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Soybeans
Winged Beans
Lupins
Yardlong Beans
Spanish Peanuts
Virginia Peanuts
Catjang Cowpeas
California Red Kidney Beans
Hyacinth Beans
Royal Red Kidney Beans
General values
Protein 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.
Protein 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
25.19g
23.85g
24.37g
23.9g
25.33g
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.
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
8.5g
10.7g
24.9g
25.6g
24.9g
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
6.43g
0.54g
0.04g
0.29g
0.07g
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.
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
25.58g
0.17g
0.02g
0.08g
0.04g
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.
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
14.88g
0.89g
0.14g
0.71g
0.25g
Total score for "General values"
Total score for "General values"
Sugars
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.14
N.A.N.A.N.A.13
13
N.A.20
N.A.N.A.
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.
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
16.54g
59.64g
59.8g
60.74g
58.33g
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) 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.3.95g
N.A.N.A.N.A.N.A.
Total score for "Sugars"
Total score for "Sugars"
Minerals
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.
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
690mg
1375mg
1490mg
1235mg
1346mg
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.
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
1.11mg
1.06mg
1.1mg
1.33mg
1mg
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
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
89mg
85mg
195mg
130mg
131mg
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
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
2.55mg
9.95mg
9.35mg
5.1mg
8.7mg
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.
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
171mg
333mg
160mg
283mg
138mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
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.
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.N.A.1.5mg
4.5mg
N.A.4.5mg
NiacinNiacin 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.
NiacinNiacin 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
12.38mg
2.79mg
2.06mg
1.61mg
2.11mg
RiboflavinRibolflavin (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.
RiboflavinRibolflavin (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
0.13mg
0.17mg
0.22mg
0.14mg
0.24mg
Pantothenic acidPantothenic 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.
Pantothenic acidPantothenic 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
1.76mg
1.51mg
0.78mg
1.24mg
0.78mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (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
0.65mg
0.68mg
0.53mg
1.13mg
0.39mg
Total score for "Vitamins"
Total score for "Vitamins"
Amino acids
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.
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
0.89g
0.97g
1.08g
1.14g
1.12g
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.
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
1.63g
1.83g
1.95g
2.03g
2.02g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
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
0.9g
1.61g
1.67g
1.63g
1.74g
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.
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
0.86g
0.91g
1.03g
0.93g
1.07g
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.
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
0.24g
0.29g
0.29g
0.2g
0.3g
Total score for "Amino acids"
Total score for "Amino acids"
Antioxidants
Formononetin per 100gFormononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.
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.
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.
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.
Glycitein per 100gGlycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.
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.
Total score for "Antioxidants"
Total score for "Antioxidants"
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