🫘 Category · 99 foods

Legumes & beans

Legumes — beans, lentils, chickpeas, peas and soy — are the bridge between the carbohydrate and protein worlds, and one of the best-value foods on the planet. They pair a substantial dose of plant protein with large amounts of fibre, iron, folate and potassium, all for modest calories and virtually no saturated fat. That combination of protein and fibre makes them exceptionally filling and steadying on blood sugar.

Soy foods (tofu, tempeh, edamame) are the nutritional heavyweights, offering complete protein comparable to animal sources. Other legumes are slightly lower in one essential amino acid, which is easily balanced by eating them alongside grains across the day. Because they're so rich in fibre, introducing more legumes gradually — and rinsing canned varieties to cut sodium — makes them easier on digestion.

Below is every legume in the database per 100 g, with rankings for the highest-protein and highest-fibre options.

99foods listed
186avg kcal / 100 g
51.1gmost protein: Flour 38.5lowest kcal: Soy milk

Most protein

1Flour, soy, defatted51.1 g2Flour, soy, full-fat38.6 g3Bacon bits, meatless32 g4Beans, kidney, royal red, mature seeds25.3 g5Beans, kidney, california red, mature seeds24.4 g6Peanut butter, creamy24 g7Beans, kidney, all types, mature seeds23.6 g8Lentils, dry23.6 g

Most fibre

1Beans, french, mature seeds25.2 g2Beans, yellow, mature seeds25.1 g3Beans, kidney, all types, mature seeds24.9 g4Beans, kidney, california red, mature seeds24.9 g5Beans, kidney, royal red, mature seeds24.9 g6Beans, small white, mature seeds24.9 g7Beans, cranberry , mature seeds24.7 g8Beans, great northern, mature seeds20.2 g

Most potassium

1Flour, soy, defatted2480 mg2Flour, soy, full-fat1860 mg3Beans, white, mature seeds1800 mg4Beans, small white, mature seeds1540 mg5Beans, black turtle, mature seeds1500 mg6Beans, kidney, california red, mature seeds1490 mg7Beans, black, mature seeds1480 mg8Beans, pink, mature seeds1460 mg

All legumes & beans 99 foods · per 100 g

Bacon bits, meatless476 kcalBacon, meatless309 kcalBeans, adzuki, mature seed, cooked, boiled, with salt128 kcalBeans, adzuki, mature seeds329 kcalBeans, adzuki, mature seeds, canned, sweetened237 kcalBeans, adzuki, mature seeds, cooked, boiled, without salt128 kcalBeans, baked, canned, no salt added105 kcalBeans, baked, canned, plain or vegetarian94 kcalBeans, baked, canned, with beef121 kcalBeans, baked, canned, with franks142 kcalBeans, baked, canned, with pork106 kcalBeans, baked, canned, with pork and sweet sauce105 kcalBeans, baked, canned, with pork and tomato sauce94 kcalBeans, baked, home prepared155 kcalBeans, black turtle, mature seeds339 kcalBeans, black turtle, mature seeds, canned91 kcalBeans, black turtle, mature seeds, cooked, boiled, with salt130 kcalBeans, black turtle, mature seeds, cooked, boiled, without salt130 kcalBeans, black, canned, sodium added, drained and rinsed115 kcalBeans, black, mature seeds341 kcalBeans, black, mature seeds, canned, low sodium91 kcalBeans, black, mature seeds, cooked, boiled, with salt132 kcalBeans, black, mature seeds, cooked, boiled, without salt132 kcalBeans, cannellini, canned, sodium added, drained and rinsed115 kcalBeans, cannellini, dry345 kcalBeans, chili, barbecue, ranch style, cooked97 kcalBeans, cranberry , mature seeds335 kcalBeans, cranberry , mature seeds, canned83 kcalBeans, cranberry , mature seeds, cooked, boiled, with salt136 kcalBeans, cranberry , mature seeds, cooked, boiled, without salt136 kcalBeans, french, mature seeds343 kcalBeans, french, mature seeds, cooked, boiled, with salt129 kcalBeans, french, mature seeds, cooked, boiled, without salt129 kcalBeans, great northern, canned, sodium added, drained and rinsed117 kcalBeans, great northern, mature seeds339 kcalBeans, great northern, mature seeds, canned114 kcalBeans, great northern, mature seeds, canned, low sodium114 kcalBeans, great northern, mature seeds, cooked, boiled, with salt118 kcalBeans, great northern, mature seeds, cooked, boiled, without salt118 kcalBeans, kidney, all types, mature seeds333 kcalBeans, kidney, all types, mature seeds, canned84 kcalBeans, kidney, all types, mature seeds, cooked, boiled, with salt127 kcalBeans, kidney, all types, mature seeds, cooked, boiled, without salt127 kcalBeans, kidney, california red, mature seeds330 kcalBeans, kidney, california red, mature seeds, cooked, boiled, with salt124 kcalBeans, kidney, california red, mature seeds, cooked, boiled, without salt124 kcalBeans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed127 kcalBeans, kidney, light red, canned, sodium added, sugar added, drained and rinsed127 kcalBeans, kidney, red, mature seeds337 kcalBeans, kidney, red, mature seeds, canned, drained solids124 kcalBeans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water121 kcalBeans, kidney, red, mature seeds, canned, solids and liquid, low sodium81 kcalBeans, kidney, red, mature seeds, canned, solids and liquids81 kcalBeans, kidney, red, mature seeds, cooked, boiled, with salt127 kcalBeans, kidney, red, mature seeds, cooked, boiled, without salt127 kcalBeans, kidney, royal red, mature seeds329 kcalBeans, kidney, royal red, mature seeds, cooked, boiled with salt123 kcalBeans, kidney, royal red, mature seeds, cooked, boiled, without salt123 kcalBeans, liquid from stewed kidney beans47 kcalBeans, navy, canned, sodium added, drained and rinsed119 kcalBeans, navy, mature seeds337 kcalBeans, navy, mature seeds, canned113 kcalBeans, navy, mature seeds, cooked, boiled, with salt140 kcalBeans, navy, mature seeds, cooked, boiled, without salt140 kcalBeans, pink, mature seeds343 kcalBeans, pink, mature seeds, cooked, boiled, with salt149 kcalBeans, pink, mature seeds, cooked, boiled, without salt149 kcalBeans, pinto, canned, drained solids114 kcalBeans, pinto, canned, sodium added, drained and rinsed117 kcalBeans, pinto, mature seeds347 kcalBeans, pinto, mature seeds, canned, drained solids, rinsed in tap water117 kcalBeans, pinto, mature seeds, canned, solids and liquids82 kcalBeans, pinto, mature seeds, canned, solids and liquids, low sodium82 kcalBeans, pinto, mature seeds, cooked, boiled, with salt143 kcalBeans, pinto, mature seeds, cooked, boiled, without salt143 kcalBeans, small white, mature seeds336 kcalBeans, small white, mature seeds, cooked, boiled, with salt142 kcalBeans, small white, mature seeds, cooked, boiled, without salt142 kcalBeans, white, mature seeds333 kcalBeans, white, mature seeds, canned114 kcalBeans, white, mature seeds, cooked, boiled, with salt139 kcalBeans, white, mature seeds, cooked, boiled, without salt139 kcalBeans, yellow, mature seeds345 kcalBeans, yellow, mature seeds, cooked, boiled, with salt144 kcalBeans, yellow, mature seeds, cooked, boiled, without salt144 kcalBlackeye pea, canned, sodium added, drained and rinsed116 kcalBlackeye pea, dry354 kcalChickpeas , canned, sodium added, drained and rinsed137 kcalChickpeas , mature seeds, cooked, boiled, with salt164 kcalChickpeas, , dry383 kcalFlour, soy, defatted366 kcalFlour, soy, full-fat452 kcalLentils, dry360 kcalLentils, mature seeds, cooked, boiled, with salt114 kcalPeanut butter, creamy632 kcalPeanuts588 kcalSoy milk, sweetened, plain, refrigerated40.7 kcalSoy milk, unsweetened, plain, shelf stable38.5 kcalTofu, raw, firm, prepared with calcium sulfate144 kcal

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