The nutrient profile of legumes, such as beans, lentils, and peas, can vary slightly depending on the specific type and preparation method. A general approximation of the nutrient content per 100 grams of cooked legumes follows:
Energy (Calories): Approximately 60-100 calories per 100 grams of cooked legumes.
Protein: Legumes are an excellent source of plant-based protein. On average, they contain about 7–9 grams of protein per 100 grams of cooked weight. However, some legumes, like soybeans, may have even higher protein content, reaching up to 12–14 grams per 100 grams of cooked weight.
Carbohydrates: Legumes are rich in carbohydrates, much in the form of dietary fiber and starch. On average, they contain about 15–25 grams of carbohydrates per 100 grams of cooked weight.
Dietary Fiber: Legumes are notably high in dietary fiber, which is beneficial for digestive health and helps maintain stable blood sugar levels. On average, they contain approximately 6–8 grams of fiber per 100 grams of cooked legumes.
Fats: Legumes are generally low in fat. They typically contain about 0.5–2 grams of total fat per 100 grams of cooked weight. Most of this fat is unsaturated .
Vitamins and Minerals: Legumes are a good source of various vitamins and minerals, including folate, iron, magnesium, potassium, and B vitamins (such as B1, B2, B3, and B6). The amounts vary depending on the type of legume.
Antioxidants: Legumes also contain antioxidants like flavonoids and polyphenols.
It's important to note that while the nutrient profile of legumes is relatively consistent, the exact values can vary among different types of legumes, as well as based on cooking methods and preparation. Please see the following profile of red kidney beans as an example.
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NUTRITION INFORMATION
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