10 Best Legumes to Eat

1. Chickpeas

Chickpeas are high in protein and fiber, plus important micronutrients like manganese and folate. One cup of cooked chickpeas contains approximately:

269 calories

45 grams carbohydrates

14.5 grams protein

4.2 grams fat

12.5 grams dietary fiber

1.7 milligrams manganese (84 percent DV)

282 micrograms folate (71 percent DV)

0.6 milligrams copper (29 percent DV)

276 milligrams phosphorus (28 percent DV)

4.7 milligrams iron (26 percent DV)

78.7 milligrams magnesium (20 percent DV)

2.5 milligrams zinc (17 percent DV)

0.2 milligrams thiamine (13 percent DV)

0.2 milligrams vitamin B6 (11 percent DV)

Chickpeas Benefits

Support Blood Sugar Control

Promote Satiety

Enhance Weight Loss

Highly Versatile

Maintain Healthy Cholesterol Levels

Boost Regularity

2. Kidney Beans

Each serving of kidney beans is low in fat but packs in a good amount of protein and fiber, as well as folate, iron, manganese and copper. One cup of cooked kidney beans contains approximately:

219 calories

39.7 grams carbohydrates

16.2 grams protein

0.2 grams fat

16.5 grams grams dietary fiber

131 micrograms folate (33 percent DV)

5.3 milligrams iron (29 percent DV)

0.6 milligrams manganese (28 percent DV)

0.5 milligrams copper (26 percent DV)

243 milligrams phosphorus (24 percent DV)

742 milligrams potassium (21 percent DV)

85 milligrams magnesium (21 percent DV)

0.2 milligrams thiamine (15 percent DV)

117 milligrams calcium (12 percent DV)

1.5 milligrams zinc (10 percent DV)

Kidney Beans Benefits

Optimize Heart Health

Stabilize Blood Sugar

Maintain Digestive Health

Prevent Anemia

Boost Weight Loss

Promote Feelings of Fullness

3. Black Beans

In addition to being rich in protein and dietary fiber, black beans are also loaded with folate, manganese and magnesium. One cup of cooked black beans contains approximately:

227 calories

40.8 grams carbohydrates

15.2 grams protein

0.9 grams fat

15 grams dietary fiber

256 micrograms folate (64 percent DV)

0.8 milligrams manganese (38 percent DV)

120 milligrams magnesium (30 percent DV)

0.4 milligrams thiamine (28 percent DV)

241 milligrams phosphorus (24 percent DV)

3.6 milligrams iron (20 percent DV)

0.4 milligrams copper (18 percent DV)

611 milligrams potassium (17 percent DV)

1.9 milligrams zinc (13 percent DV)

Black Beans Benefits

Support Satiety

Regulate Blood Sugar

Lower Cholesterol Levels and Blood Pressure

Aid in Weight Loss

Keep Digestive System Running Smoothly

Easy to Enjoy

4. Lentils

As one of the most nutrient-rich types of legumes available, lentils are a great source of protein, fiber, folate, manganese, iron and phosphorus. One cup of cooked lentils contains approximately:

230 calories

39.9 grams carbohydrates

17.9 grams protein

0.8 grams fat

15.6 grams dietary fiber

358 micrograms folate (90 percent DV)

1 milligram manganese (49 percent DV)

6.6 milligrams iron (37 percent DV)

356 milligrams phosphorus (36 percent DV)

0.5 milligrams copper (25 percent DV)

0.3 milligrams thiamine (22 percent DV)

731 milligrams potassium (21 percent DV)

71.3 milligrams magnesium (18 percent DV)

0.4 milligrams vitamin B6 (18 percent DV)

2.5 milligrams zinc (17 percent DV)

2.1 milligrams niacin (10 percent DV)

Lentils Benefits

Great Source of Plant-Based Protein

Assist in Weight Loss

Reduce Heart Disease Risk Factors

Support Healthy Growth and Development

Prevent Spikes and Crashes in Blood Sugar

5. Pinto Beans

Pinto beans are high in fiber, protein, folate, manganese and phosphorus, as well as an assortment of other key vitamins and minerals. One cup of cooked pinto beans contains approximately:

245 calories

44.8 grams carbohydrates

15.4 grams protein

1.1 grams fat

15.4 grams dietary fiber

294 micrograms folate (74 percent DV)

0.8 milligrams manganese (39 percent DV)

251 milligrams phosphorus (25 percent DV)

0.3 milligrams thiamine (22 percent DV)

85.5 milligrams magnesium (21 percent DV)

746 milligrams potassium (21 percent DV)

3.6 milligrams iron (20 percent DV)

0.4 milligrams vitamin B6 (20 percent DV)

0.4 milligrams copper (19 percent DV)

407 milligrams sodium (17 percent DV)

10.6 micrograms selenium (15 percent DV)

1.7 milligrams zinc (11 percent DV)

Pinto Beans Benefits

Promote Regularity

Reduce Hunger

Boost Weight Loss

Support Healthy Pregnancy

Minimize Cholesterol

6. Peas

Compared to other legumes examples, peas are lower in calories but contain a hearty dose of vitamin K, manganese, vitamin C and thiamine. One cup of cooked peas contains approximately:

134 calories

25 grams carbohydrates

8.6 grams protein

0.4 grams fat

8.8 grams dietary fiber

41.4 micrograms vitamin K (52 percent DV)

0.8 milligrams manganese (42 percent DV)

22.7 milligrams vitamin C (38 percent DV)

0.4 milligrams thiamine (28 percent DV)

1,282 International Units vitamin A (26 percent DV)

101 micrograms folate (25 percent DV)

187 milligrams phosphorus (19 percent DV)

0.3 milligrams vitamin B6 (17 percent DV)

3.2 milligrams niacin (16 percent DV)

62.4 milligrams magnesium (16 percent DV)

2.5 milligrams iron (14 percent DV)

0.3 milligrams copper (14 percent DV)

1.9 milligrams zinc (13 percent DV)

434 milligrams potassium (12 percent DV)

Peas Benefits

Rich in Bone-Building Vitamin K

Low in Calories

Boost Immune Function

Support Healthy Blood Clotting

Aid in Weight Management

7. Adzuki Beans

Although they are a bit higher in carbs than other types of legumes, adzuki beans are high in protein, fiber, folate and manganese, along with a number of other essential nutrients. One cup of adzuki beans contains approximately:

294 calories

57 grams carbohydrates

17.3 grams protein

0.2 grams fat

16.8 grams dietary fiber

278 micrograms folate (70 percent DV)

1.3 milligrams manganese (66 percent DV)

386 milligrams phosphorus (39 percent DV)

1,224 milligrams potassium (35 percent DV)

0.7 milligrams copper (34 percent DV)

120 milligrams magnesium (30 percent DV)

4.1 milligrams zinc (27 percent DV)

4.6 milligrams iron (26 percent DV)

0.3 milligrams thiamine (18 percent DV)

0.2 milligrams vitamin B6 (11 percent DV)

1.0 milligrams pantothenic acid (10 percent DV)

Adzuki Beans Benefits

Protect Against Chronic Disease

Improve Heart Health

Prevent Constipation

Aid in Weight Control

Decrease Hunger

8. Peanuts

Peanuts are much more calorie-dense than other legumes, which is why it’s absolutely essential to keep portion sizes in check and stick to about one ounce at a time. Each serving of peanuts contains a good amount of fat, manganese, niacin and magnesium. One ounce of dry-roasted peanuts contains approximately:

164 calories

6 grams carbohydrates

6.6 grams protein

13.9 grams fat

2.2 grams dietary fiber

0.6 milligrams manganese (29 percent DV)

3.8 milligrams niacin (19 percent DV)

49.3 milligrams magnesium (12 percent DV)

1.9 milligrams vitamin E (10 percent DV)

40.6 micrograms folate (10 percent DV)

100 milligrams phosphorus (10 percent DV)

Peanuts Benefits

Rich in Heart-Healthy Fats

Manage Cholesterol Levels

High in Anti-Inflammatory Manganese

Relatively Low in Carbs

9. Navy Beans

Navy beans are one of the richest sources of fiber available, cramming over 19 grams into a single serving. They also contain a good amount of protein, folate, manganese and thiamine. One cup of cooked navy beans contains approximately:

255 calories

47.8 grams carbohydrates

15 grams protein

1.1 grams fat

19.1 grams dietary fiber

255 micrograms folate (64 percent DV)

1.0 milligrams manganese (48 percent DV)

0.4 milligrams thiamine (29 percent DV)

262 milligrams phosphorus (26 percent DV)

96.4 milligrams magnesium (24 percent DV)

4.3 milligrams iron (24 percent DV)

708 milligrams potassium (20 percent DV)

0.4 milligrams copper (19 percent DV)

126 milligrams calcium (13 percent DV)

0.3 milligrams vitamin B6 (13 percent DV)

1.9 milligrams zinc (12 percent DV)

Navy Beans Benefits

Support Muscle Growth

Amp Up Weight Loss

Improve Digestive Health

Increase Satiety

Stabilize Blood Sugar

10. Alfalfa Sprouts

Although they are significantly lower in calories, alfalfa sprouts still pack quite a punch when it comes to nutrition. In particular, alfalfa sprouts are a great source of protein, fiber, vitamin K and vitamin C. One cup of sprouted alfalfa seeds contains approximately:

8 calories

0.7 grams carbohydrates

1.3 grams protein

0.2 grams fat

0.6 grams dietary fiber

10.1 micrograms vitamin K (13 percent DV)

2.7 milligrams vitamin C (5 percent DV)

0.1 milligrams copper (3 percent DV)

0.1 milligrams manganese (3 percent DV)

11.9 micrograms folate (3 percent DV)

Alfalfa Sprouts Benefits

Low in Calories

Strengthen Bone Health

Increase Immunity

Maintain Healthy Blood Clotting

Final Thoughts

Legumes are a family of plants that have been associated with numerous health benefits, including improved heart health, enhanced blood sugar control, increased weight loss and better digestive health.

Legumes are also incredibly nutrient-dense and contain a good amount of fiber, protein, vitamins and minerals in each serving.

Beans, lentils, peanuts and peas are a few of the most common types of legumes, all of which are widely available and easy to enjoy.

Each type of legume offers a unique nutrient profile, plus a long list of potential health benefits, making them an excellent addition to a healthy diet./.

( Rachael Link )