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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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