Beans and legumes are among the most underrated foods in modern diets. They combine substantial plant protein with high fibre, low fat, and significant amounts of folate, iron, and potassium — all for very few calories per cup.
A half-cup serving typically provides 6–9g of protein and 6–8g of fibre. Black beans, kidney beans, and pinto beans are nutritionally similar; great northern and navy beans are slightly lower in fibre but milder in flavour. Lentils cook fastest and don't require soaking. Legume consumption is consistently associated with better cardiovascular outcomes and improved blood sugar regulation in observational studies. They're also one of the most affordable protein sources by weight.
📊 Beans & Legumes — Nutrition Comparison
| Food | Calories |
|---|---|
| Edamame 1 cup shelled (155g) | 188 |
| Great Northern Beans 1/2 cup (130g) | 148 |
| Red Beans 1/2 cup (130g) | 113 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.