Mixed legumes

Legume

Item Rating: 96/100

1 serving (100 grams) contains 116 calories, 7.9 grams of protein, 0.4 grams of fat, and 20.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		232
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		40.2 g	14%
	Dietary Fiber	15.8 g	56%
	Sugars	4.2 g
protein		15.8 g	31%
Vitamin D		0 mcg	0%
Calcium		54 mg	4%
Iron		5 mg	27%
Potassium		732 mg	15%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.1%)

Protein: 63 cal (27.3%)

Carbs: 160 cal (69.6%)

About Mixed legumes

Mixed legumes typically consist of various beans, lentils, and peas, originating from diverse cuisines such as Middle Eastern, South Asian, and Mediterranean. They are staple ingredients known for their rich nutritional profile. Legumes are high in protein, complex carbohydrates, and dietary fiber, making them an essential part of vegetarian and vegan diets. Furthermore, they are excellent sources of micronutrients like folate, magnesium, potassium, and iron. Mixed legumes are versatile and commonly used in soups, stews, curries, and salads, providing both nutrition and flavor to dishes.

Health Benefits

• Supports heart health due to high potassium levels which help regulate blood pressure.
• Promotes healthy digestion with dietary fiber content improving bowel regularity and gut health.
• Rich in plant-based protein, ideal for muscle maintenance and energy for individuals following vegetarian diets.

Dietary Considerations

Allergens: Contains none (unless cross-contaminated with allergens during processing)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fiber diets, fodmap (due to oligosaccharides)

Selection and Storage

Store dried legumes in an airtight container in a cool, dry place. Soak before cooking to reduce cooking time and optimize nutrient absorption.

Common Questions About Mixed legumes Nutrition

Are mixed legumes high in protein?

Yes, mixed legumes are an excellent source of plant-based protein. A 1-cup serving of cooked mixed legumes typically contains around 15-18 grams of protein, depending on the types of legumes included, making them an ideal choice for those looking to increase their protein intake.

Can I eat mixed legumes on a keto or low-carb diet?

Mixed legumes are generally not suitable for a strict keto diet as they are relatively high in carbohydrates, with about 40-45 grams of carbs per cup of cooked legumes. However, they may fit into a low-carb diet if consumed in moderation and factored into your daily carb allowance.

What are the health benefits of eating mixed legumes?

Mixed legumes are packed with essential nutrients, including protein, fiber, iron, potassium, and folate. They support digestive health, help maintain stable blood sugar levels, and provide sustained energy. Their high fiber content also promotes heart health by potentially lowering cholesterol levels.

How much mixed legumes should I eat in a serving?

A typical serving of mixed legumes is about 1/2 cup cooked, which contains roughly 115-130 calories, 8-9 grams of protein, and 6-7 grams of fiber. This serving size is suitable as a side dish or as part of a balanced meal.

How do mixed legumes compare to other protein sources like meat or tofu?

Compared to meat or tofu, mixed legumes provide less protein per serving but are richer in dietary fiber and certain micronutrients like folate. They are also cholesterol-free and low in fat, making them a healthier option for heart health compared to some animal-based proteins. However, legumes do contain more carbohydrates than tofu or meat.

Data Sources & Scientific References