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    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 bloodcholesterol (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.

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

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