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5 Winter Superfoods: Dried Beans: Nutrient Profile

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 LimaBlackBlackeyeCranberry
Calories230228200240
Carbohydrates42g40g36g44g
Protein14g16g14g16g
Dietary Fiber12g8g12g10g
Folate274mcg256mcg358mcg366mcg
Calcium52mg48mg42mg90mg
Iron4mg4mg4mg4mg
Fat1g1g1g1g
% Calories From Fat6%8%10%6%
Sodium6mg1mg6mg1mg


1 Cup
Cooked Beans
GarbanzoGreat NorthernLarge LimaNavy
Calories270210218260
Carbohydrates46g38g40g48g
Protein14g14g14g16g
Dietary Fiber6g10g12g10g
Folate282mcg182mcg156mcg256mcg
Calcium80mg122mg32mg128mg
Iron4mg4mg4mg4mg
Fat4g1g1g1g
% Calories From Fat28%6%6%8%
Sodium10mg4mg4mg2mg


1 Cup
Cooked Beans
PinkPintoRed KidneySmall Red
Calories252236218226
Carbohydrates48g44g38g40g
Protein16g14g16g16g
Dietary Fiber8g12g8g8g
Folate284mcg294mcg130mcg230mcg
Calcium88mg82mg78mg50mg
Iron4mg4mg4mg6mg
Fat1g1g1g1g
% Calories From Fat6%6%2%6%
Sodium4mg4mg8mg4mg

Chart courtesy or American Dry Bean Board

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

WebMD Public Information from the U.S. Department of Health and Human Services

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