1 serving (100 grams) contains 116 calories, 7.7 grams of protein, 0.5 grams of fat, and 20.1 grams of carbohydrates.
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Nutrition Information
Calories |
276.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 47.9 g | 17% | |
| Dietary Fiber | 17.9 g | 63% | |
| Sugars | 5 g | ||
| protein | 18.3 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.3 mg | 4% | |
| Iron | 5 mg | 27% | |
| Potassium | 809.5 mg | 17% | |
* 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 Legumes
Legumes are a diverse group of plants that include beans, lentils, peas, and chickpeas, commonly used in cuisines worldwide, from Indian dals to Middle Eastern hummus and Latin American bean dishes. Originally cultivated in regions like Asia, South America, and Africa, legumes are known for their remarkable nutritional benefits. They are nutrient-dense, offering a blend of high-quality protein (7.7g per 100g cooked), complex carbohydrates (20.1g), and dietary fiber (7.5g). They are also low in fat (0.5g) and provide essential micronutrients such as iron (2.1mg), calcium (27mg), and modest amounts of vitamin C. Suitable for diverse diets, legumes are a cornerstone of plant-based and heart-healthy eating plans.
Health Benefits
- Excellent source of plant-based protein (7.7g per 100g), making them ideal for muscle maintenance and repair.
- High in dietary fiber (7.5g per 100g), which supports digestive health and helps regulate blood sugar levels.
- Rich in iron (2.1mg per 100g), contributing to healthy red blood cell production and oxygen transport.
- Low-fat content (0.5g per 100g) makes them heart-friendly and suitable for those managing cholesterol.
- Contain complex carbohydrates (20.1g per 100g) for sustained energy release.
Dietary Considerations
Selection and Storage
Store dried legumes in a cool, dry place for up to a year. Cooked legumes should be refrigerated in an airtight container and consumed within 3-5 days.
Common Questions About Legumes Nutrition
Are legumes a good source of protein?
Yes, legumes are an excellent source of plant-based protein. A 100-gram serving of cooked legumes provides approximately 7.7 grams of protein, making them a great option for vegetarians and vegans looking to meet their daily protein needs.
Can I eat legumes on a keto diet?
Legumes are not typically suitable for a strict keto diet due to their carbohydrate content. A 100-gram serving contains about 20.1 grams of carbs, with 7.5 grams of fiber. While the net carbs are reduced to 12.6 grams, this is still relatively high for most keto protocols.
What are the health benefits of legumes?
Legumes are rich in dietary fiber (7.5 grams per 100 grams), which supports digestive health and may help lower cholesterol levels. They are also low in fat, provide important nutrients like folate, iron, and magnesium, and are associated with reduced risk of heart disease and improved blood sugar regulation.
What is the recommended serving size for legumes?
A typical serving of legumes is about ½ cup cooked, which weighs approximately 100 grams. This portion provides 116 calories, 7.7 grams of protein, 7.5 grams of fiber, and a variety of essential nutrients, making it a nutritious addition to meals.
How do legumes compare to whole grains in terms of nutrition?
Legumes generally provide more protein and dietary fiber than most whole grains. For example, 100 grams of cooked legumes contains 7.7 grams of protein and 7.5 grams of fiber, whereas the same amount of cooked quinoa provides about 4.1 grams of protein and 2.8 grams of fiber. This makes legumes a better option for those looking to increase their protein or fiber intake.
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.
