Winter Super Foods: Dried Beans: Nutrient Profile

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WebMD Weight Loss Clinic - Feature

Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day 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).

How do beans fit into your 5 A Day? Beans are often thought of as a side dish; however, they make excellent meat free entrees. You don't have to be vegetarian to reap the benefits of legumes -- start slowly, eating beans instead of meat twice a week.

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

Chart courtesy or American Dry Bean Board

From the Centers for Disease Control and Prevention (CDC), Updated 2005

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Last Editorial Review: 3/6/2005 5:50:12 PM