Last Updated on September 13, 2021 by Michael Joseph
Legumes are among the most nutritious foods, and they are a staple around many parts of the world.
Technically, legumes are any food that comes from the Fabaceae family of plants. There are many different types of beans and legumes, and they all vary nutritionally.
In this article, we examine the most common varieties of legumes and their nutritional values.
For each legume variety, you can see its basic nutritional profile.
Additionally, the three vitamins or minerals that they contain in the most significant amount are listed.
1) Adzuki Beans
Adzuki beans are small beans that mainly grow in the East Asian countries of China, Japan, and South Korea.
While adzuki beans are commonly red, they can come in a wide range of colors.
Nutritionally, adzuki beans are a rich source of fiber and protein.
One cup (230g) serving of cooked adzuki beans provides the following nutritional values (1):
- Calories: 294 kcal
- Carbohydrate: 57 grams
- Fiber: 16.8 grams
- Fat: 0.2 grams
- Protein: 17.3 grams
- Copper: 77% of the daily value (DV)
- Folate: 70% DV
- Zinc: 37% DV
See this guide to the nutritional benefits of adzuki beans for more information.
2) Black Beans
Black beans, also known as black soybeans, are native to East Asia.
Although they have a different taste to yellow soybeans, black beans are used in a similar way.
These beans feature in a wide range of foods from black bean natto to black bean soy milk.
Per cup (172g) serving, cooked black beans offer the following nutrient values (2):
- Calories: 227 kcal
- Carbohydrate: 40.8 grams
- Fiber: 15.0 grams
- Fat: 0.9 grams
- Protein: 15.2 grams
- Folate: 64% DV
- Thiamin (B1): 35% DV
- Manganese: 33% DV
The most concentrated nutrient present in black soybeans is folate.
3) Black Turtle Beans
Despite looking very similar to black soybeans, the black turtle bean is a different species of legume which is native to the American continent.
It is slightly different nutritionally too. The nutritional values for one cup (185g) of cooked black turtle beans are as shown below (3):
- Calories: 240 kcal
- Carbohydrate: 45.1 grams
- Fiber: 15.4 grams
- Fat: 0.7 grams
- Protein: 15.1 grams
- Copper: 55% DV
- Folate: 40% DV
- Thiamin (B1): 35% DV
As we can see, black turtle beans offer a significant amount of dietary copper.
4) Black-Eyed Peas
Black-eyed peas are also commonly known as cowpeas, and they originated in the African continent (4).
This popular legume has a white skin with a small black “eye” area.
Regarding their nutritional values, a cup (171g) of cooked black-eyed peas supplies (5):
- Calories: 198 kcal
- Carbohydrate: 35.5 grams
- Fiber: 11.1 grams
- Fat: 0.9 grams
- Protein: 13.2 grams
- Folate: 89% DV
- Manganese: 35% DV
- Thiamin (B1): 29% DV
As shown in the nutritional values, one cup of cooked black-eyed peas provides nearly the full recommended daily value for folate.
5) Chickpeas
Chickpeas have an interesting appearance, and they look somewhat similar to macadamia nuts.
These legumes are otherwise known as garbanzo beans, and they are thought to have originated in the Middle East (6).
Chickpeas still enjoy popularity in their place of origin too, and they feature in a wide range of curries. Additionally, they are the primary ingredient in the famous condiment hummus.
Nutritionally, a cup (164g) serving of cooked chickpeas provides the following nutrients (7):
- Calories: 269 kcal
- Carbohydrate: 45.0 grams
- Fiber: 12.5 grams
- Fat: 4.3 grams
- Protein: 14.5 grams
- Manganese: 73% DV
- Folate: 71% DV
- Copper: 64% DV
Chickpeas are a significant source of manganese, folate, and copper.
6) Edamame
Edamame is the name for immature (green) soybeans that grow within the pod.
While edamame is technically a legume, it is often sold or served as a vegetable.
Edamame is available around the world, but it is particularly prevalent in Japanese cuisine.
A cup of cooked edamame provides the following nutritional values (8):
- Calories: 188 kcal
- Carbohydrate: 13.8 grams
- Fiber: 8.1 grams
- Fat: 8.1 grams
- Protein: 18.5 grams
- Folate: 121% DV
- Copper: 59% DV
- Thiamin (B1): 26% DV
Edamame offers a large amount of folate – more than 100% of the daily recommended intake.
7) Fava Beans
Fava beans are also known as broad beans, and they are available to buy fresh or dried.
These beans are quite nutritious too. Per typical cup (170g) serving of cooked (from dried) fava beans they offer (9):
- Calories: 187 kcal
- Carbohydrate: 33.4 grams
- Fiber: 9.2 grams
- Fat: 0.7 grams
- Protein: 12.9 grams
- Copper: 49% DV
- Folate: 44% DV
- Manganese: 31% DV
8) Green Peas
Despite most people thinking green peas are a vegetable, they are actually a type of legume.
However, unlike most legumes, peas are usually consumed in their fresh and immature green form.
Per cup (160g) serving, cooked green peas provide the following nutritional values (10):
- Calories: 133 kcal
- Carbohydrate: 24.8 grams
- Fiber: 8.8 grams
- Fat: 0.4 grams
- Protein: 8.5 grams
- Vitamin K: 35% DV
- Thiamin (B1): 34% DV
- Vitamin C: 25% DV
9) Kidney Beans
Kidney beans come in several different colors, from black to red.
However, red kidney beans are by far the most common variety.
Interestingly, kidney beans get their name through their shape and color and resemblance to a real kidney.
Kidney beans are among the most nutritious legumes, and a cup (177g) serving of cooked beans contains (11):
- Calories: 219 kcal
- Carbohydrate: 39.7 grams
- Fiber: 16.5 grams
- Fat: 0.2 grams
- Protein: 16.2 grams
- Copper: 51% DV
- Folate: 33% DV
- Iron: 27% DV
As the nutritional values show, red kidney beans offer higher proportions of protein and fiber compared to most legumes.
10) Lentils
Lentils are one of the most popular types of legumes, and they come in colors ranging from green and black to orange and yellow.
These legumes commonly feature in dishes around the world, such as lentil soup and various curries.
Nutritionally, cooked lentils provide the following nutrients per cup (198g) serving (12):
- Calories: 230 kcal
- Carbohydrate: 39.9 grams
- Fiber: 11.6 grams
- Fat: 0.8 grams
- Protein: 17.9 grams
- Folate: 90% DV
- Manganese: 43% DV
- Copper: 56% DV
11) Lima Beans
Lima beans are large white beans, and it is easy to find them for sale in either dried or canned form.
In many areas of the world, this legume is more commonly referred to by the name ‘butter beans.’
Lima beans are a good source of nutritional value, and they offer the following nutrients per cup (188g) serving (13):
- Calories: 216 kcal
- Carbohydrate: 39.3 grams
- Fiber: 13.2 grams
- Fat: 0.7 grams
- Protein: 14.7 grams
- Copper: 49% DV
- Folate: 39% DV
- Thiamin (B1): 25% DV
12) Lupin Beans
Lupin beans, also known as lupini beans, have been part of the human diet for thousands of years.
These beans are also arguably the most nutritionally unique legumes.
One reason for this is that they have a very low carbohydrate content compared to other legume varieties.
Per typical cup (166g) serving, cooked lupin beans provide (14):
- Calories: 198 kcal
- Carbohydrate: 16.4 grams
- Fiber: 4.7 grams
- Fat: 4.9 grams
- Protein: 25.8 grams
- Manganese: 49% DV
- Copper: 43% DV
- Folate: 25% DV
Although lupin beans are one of the lowest carb legume options, they offer higher amounts of protein than most beans.
See this complete guide to lupin beans and their nutritional benefits for more information.
13) Mung Beans
Mung beans are small green legumes that slightly resemble green peas in visual appearance.
These small green beans are particularly rich in folate, and they supply a good range of nutrients.
Per cup (202g) serving, cooked mung beans have the following nutritional values (15):
- Calories: 147 kcal
- Carbohydrate: 38.7 grams
- Fiber: 15.4 grams
- Fat: 0.8 grams
- Protein: 14.2 grams
- Folate: 80% DV
- Copper: 35% DV
- Thiamin (B1): 28% DV
14) Navy Beans
Also commonly known as haricot beans, the navy bean is a small and white-colored legume.
Navy beans are a little higher in carbohydrates (and fiber) than most other legumes, and they are an excellent source of folate.
Per cup (182g) serving, here are the nutritional values for cooked navy beans (16):
- Calories: 255 kcal
- Carbohydrate: 47.4 grams
- Fiber: 19.1 grams
- Fat: 1.1 grams
- Protein: 15.0 grams
- Folate: 64% DV
- Manganese: 42% DV
- Copper: 42% DV
15) Pinto Beans
Pinto beans are small legumes with a beige color speckled with brown bits.
These beans are particularly popular in Spanish cuisine, where they are known locally as ‘frijol pinto’ (17).
Per cup (171g) serving, cooked pinto beans provide (18):
- Calories: 245 kcal
- Carbohydrate: 44.9 grams
- Fiber: 15.4 grams
- Fat: 1.1 grams
- Protein: 15.4 grams
- Folate: 74% DV
- Copper: 41% DV
- Manganese: 33% DV
16) Soybeans
Soybeans are one of the world’s staple foods, and they are the most common plant-based protein source (19).
There are a wide variety of soybean-based foods consumed around the world. Some of the most popular include:
- Cheonggukjang
- Miso
- Natto
- Soy milk
- Soybeans
- Soy protein
- Tempeh
- Tofu
Some of these foods are traditional fermented soy dishes, while others are more modern processed options.
As for regular cooked soybeans, their nutritional values per cup (172g) are as follows (20):
- Calories: 296 kcal
- Carbohydrate: 14.4 grams
- Fiber: 10.3 grams
- Fat: 15.4 grams
- Protein: 31.3 grams
- Copper: 78% DV
- Manganese: 62% DV
- Iron: 49% DV
As shown above, soybeans are a rich source of protein, and they also provide a large amount of dietary fat.
17) Split Peas
Split peas look slightly like lentils, but they are an entirely different type of legume.
There are also two different colors of split pea: green and yellow.
Split peas are simply mature green peas that have been dried and had their skin peeled. After this, they are “split” into two halves.
In terms of nutritional value, split peas provide the following nutrients per cup (196g) serving (21):
- Calories: 231 kcal
- Carbohydrate: 41.4 grams
- Fiber: 16.3 grams
- Fat: 0.8 grams
- Protein: 16.3 grams
- Copper: 39% DV
- Manganese: 34% DV
- Folate: 32% DV
How Do the Nutritional Values of Legumes Compare?
The table below shows an at-a-glance comparison of how each legume compares nutritionally.
As a result, it is possible to see which legumes offer the most fiber/protein/calories.
| Legume name | Calories | Carbs (g) | Fiber (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|---|
| Adzuki beans | 294 kcal | 57.0 | 16.8 | 0.2 | 17.3 |
| Black beans | 227 kcal | 40.8 | 15.0 | 0.9 | 15.2 |
| Black turtle beans | 240 kcal | 45.1 | 15.4 | 0.7 | 15.1 |
| Black-eyed peas | 198 kcal | 35.5 | 11.1 | 0.9 | 13.2 |
| Chickpeas | 269 kcal | 45.0 | 12.5 | 4.3 | 14.5 |
| Edamame | 188 kcal | 13.8 | 8.1 | 8.1 | 18.5 |
| Fava beans | 187 kcal | 33.4 | 9.2 | 0.7 | 12.9 |
| Green peas | 133 kcal | 24.8 | 8.8 | 0.4 | 8.5 |
| Kidney beans | 219 kcal | 39.7 | 16.5 | 0.2 | 16.2 |
| Lentils | 230 kcal | 39.9 | 11.6 | 0.8 | 17.9 |
| Lima beans | 216 kcal | 39.3 | 13.2 | 0.7 | 14.7 |
| Lupin beans | 198 kcal | 16.4 | 4.7 | 4.9 | 25.8 |
| Mung beans | 147 kcal | 38.7 | 15.4 | 0.8 | 14.2 |
| Navy beans | 255 kcal | 47.4 | 19.1 | 1.1 | 15.0 |
| Pinto beans | 245 kcal | 44.9 | 15.4 | 1.1 | 15.4 |
| Soybeans | 296 kcal | 14.4 | 10.3 | 15.4 | 31.3 |
| Split peas | 231 kcal | 41.4 | 16.3 | 0.8 | 16.3 |
Final Thoughts
This guide covered a broad range of the different available varieties of beans and legumes.
While these foods often have similar nutrient profiles, soybeans and lupin beans tend to offer the most protein (and least carbohydrate).
In contrast, the most significant legume sources of fiber are adzuki beans, kidney beans, and navy beans.
All of these options offer their own unique nutritional profile, and they can all play a part in a nutritious diet.
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