Home > Legumes > Best legumes for a healthy diet

Best legumes for a healthy diet

Legumes (1 - 5)

	Soybeans1	Winged Beans2	Lupins3	Spanish Peanuts4	Yardlong Beans5	Virginia Peanuts6	California Red Kidney Beans7	Catjang Cowpeas8	Hyacinth Beans9	Valencia Peanuts10

Best price

	Soybeans	Winged Beans	Lupins	Spanish Peanuts	Yardlong Beans	Virginia Peanuts	California Red Kidney Beans	Catjang Cowpeas	Hyacinth Beans	Valencia Peanuts
Image
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	26.15g	24.33g	25.19g	24.37g	23.85g	23.9g	25.09g
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	9.5g	11g	8.5g	24.9g	10.7g	25.6g	8.7g
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	7.1g	0.34g	6.43g	0.04g	0.54g	0.29g	7.33g
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	22.32g	0.11g	25.58g	0.02g	0.17g	0.08g	21.41g
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	17.24g	0.56g	14.88g	0.14g	0.89g	0.71g	16.5g
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.	13	N.A.	13	20	N.A.	N.A.	13
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	15.83g	61.91g	16.54g	59.8g	59.64g	60.74g	20.91g
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	744mg	1157mg	690mg	1490mg	1375mg	1235mg	332mg
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	0.9mg	0.88mg	1.11mg	1.1mg	1.06mg	1.33mg	1.17mg
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	106mg	138mg	89mg	195mg	85mg	130mg	62mg
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	188mg	338mg	171mg	160mg	333mg	283mg	184mg
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.	704mg	451mg	440mg	388mg	559mg	380mg	405mg	438mg	372mg	336mg
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	N.A.	1.6mg	N.A.	4.5mg	1.5mg	N.A.	N.A.
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	15.93mg	2.16mg	12.38mg	2.06mg	2.79mg	1.61mg	12.88mg
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	0.14mg	0.23mg	0.13mg	0.22mg	0.17mg	0.14mg	0.3mg
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	1.77mg	1.56mg	1.76mg	0.78mg	1.51mg	1.24mg	1.81mg
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	0.68mg	0.89mg	0.65mg	0.53mg	0.68mg	1.13mg	0.64mg
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	0.92g	0.99g	0.89g	1.08g	0.97g	1.14g	0.88g
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	1.7g	1.86g	1.63g	1.95g	1.83g	2.03g	1.63g
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	0.94g	1.65g	0.9g	1.67g	1.61g	1.63g	0.9g
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	0.9g	0.93g	0.86g	1.03g	0.91g	0.93g	0.86g
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	0.25g	0.3g	0.24g	0.29g	0.29g	0.2g	0.24g
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"

Share with

This page is currently only available in English.