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General Nutrition and Diet Facts

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Dried Beans: Nutrient Profile

 

Dried beans or legumes are an inexpensive and healthy way to include into our diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease). Beans are often thought of as a side dish.

Nutrient Profile for Cooked Dry Beans

1 Cup Cooked Beans Baby Lima Black Blackeye Cranberry
  Calories   230   228   200   240
  Carbohydrates   42g   40g   36g   44g
  Protein   14g   16g   14g   16g
  Dietary Fiber   12g   8g   12g   10g
  Folate   274mcg   256mcg   358mcg   366mcg
  Calcium   52mg   48mg   42mg   90mg
  Iron   4mg   4mg   4mg   4mg
  Fat   1g   1g   1g   1g
  % Calories From Fat   6%   8%   10%   6%
  Sodium   6mg   1mg   6mg   1mg


1 Cup Cooked Beans Garbanzo Great Northern Large Lima Navy
  Calories   270   210   218   260
  Carbohydrates   46g   38g   40g   48g
  Protein   14g   14g   14g   16g
  Dietary Fiber   6g   10g   12g   10g
  Folate   282mcg   182mcg   156mcg   256mcg
  Calcium   80mg   122mg   32mg   128mg
  Iron   4mg   4mg   4mg   4mg
  Fat   4g   1g   1g   1g
  % Calories From Fat   28%   6%   6%   8%
  Sodium   10mg   4mg   4mg   2mg


1 Cup Cooked Beans Pink Pinto Red Kidney Small Red
  Calories   252   236   218   226
  Carbohydrates   48g   44g   38g   40g
  Protein   16g   14g   16g   16g
  Dietary Fiber    8g   12g   8g   8g
  Folate   284mcg   294mcg   130mcg   230mcg
  Calcium    88mg    82mg    78mg    50mg
  Iron   4mg   4mg   4mg   6mg
  Fat   1g   1g   1g   1g
  % Calories From Fat   6%   6%   2%   6%
  Sodium   4mg   4mg   8mg   4mg

 

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