1 serving (100 grams) contains 81 calories, 5.4 grams of protein, 0.4 grams of fat, and 14.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
192.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 34.5 g | 12% | |
| Dietary Fiber | 12.1 g | 43% | |
| Sugars | 2.9 g | ||
| protein | 12.9 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.3 mg | 4% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 692.9 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Legume
Legumes are a category of plants that include beans, lentils, chickpeas, peas, and peanuts. Originating from various cuisines worldwide, legumes have been staples in diets ranging from Middle Eastern hummus (made with chickpeas) to Latin American black bean dishes. Known for their impressive nutritional profile, they are rich in protein, fiber, and essential micronutrients such as iron and magnesium. Typically low in fat, legumes also contain beneficial plant compounds like polyphenols. These nutrient-dense foods are versatile and are used in soups, stews, salads, and even snacks. With 81 calories per serving (100 grams cooked), 5.4g of protein, and 5.1g of fiber, legumes are excellent for supporting energy and health while being low in saturated fat.
Health Benefits
- Supports heart health due to high fiber content (5.1g per serving) which can help lower cholesterol.
- Rich in iron (1.3mg per serving), promoting red blood cell production and preventing anemia.
- Provides plant-based protein (5.4g per serving), aiding muscle repair and maintenance especially in vegetarian diets.
- Contains calcium (27mg per serving), contributing to bone health and muscular function.
- Low fat content (0.4g per serving) promotes weight management and reduces risks associated with high-fat diets.
Dietary Considerations
Selection and Storage
Store dried legumes in a cool, dry place in an airtight container for up to 12 months. Cooked legumes can be refrigerated for up to 5 days in an airtight container or frozen for longer storage.
Common Questions About Legume Nutrition
Are legumes a good source of protein?
Yes, legumes are a good source of plant-based protein, containing about 5.4 grams of protein per 100 grams. They also provide essential amino acids and are a popular protein choice for vegetarians and vegans.
Can I eat legumes on a keto diet?
Legumes are not ideal for a strict keto diet due to their carbohydrate content, which is 14.5 grams per 100 grams. However, they can be included in moderation for those following a less restrictive low-carb diet.
What are the health benefits of eating legumes?
Legumes are high in fiber (5.1 grams per 100 grams), which supports digestive health and helps maintain stable blood sugar levels. They are also low in fat (0.4 grams) and contain essential nutrients like folate, iron, and potassium.
What is a healthy portion size for legumes?
A standard serving of cooked legumes is about ½ cup, or approximately 100 grams, which contains 81 calories. This portion provides a good balance of protein, fiber, and carbohydrates without excessive calorie intake.
How do legumes compare to other protein sources?
Compared to animal-based proteins, legumes are lower in fat and cholesterol-free. While they have less protein than meat or dairy, they provide more fiber and essential nutrients, making them a balanced and heart-healthy alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
