what is the beans

1. Chickpeas

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Manganese: 84% of the RDI
Copper: 29% of the RDI
Iron: 26% of the RDI

2. Lentils

One cup (198 grams) of cooked lentils contains roughly (15):

Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Manganese: 49% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI

3. Peas

One cup (160 grams) of cooked peas contains roughly (21):

Calories: 125
Protein: 8.2 grams
Fiber: 8.8 grams
Folate (vitamin B9): 24% of the RDI
Manganese: 22% of the RDI
Vitamin K: 48% of the RDI
Thiamine (vitamin B1): 30% of the RDI

4. Kidney Beans

One cup (256 grams) of cooked kidney beans contains roughly (28):

Calories: 215
Protein: 13.4 grams
Fiber: 13.6 grams
Folate (vitamin B9): 23% of the RDI
Manganese: 22% of the RDI
Thiamine (vitamin B1): 20% of the RDI
Copper: 17% of the RDI
Iron: 17% of the RDI

5. Black Beans

One cup (172 grams) of cooked black beans contains roughly (31):

Calories: 227
Protein: 15.2 grams
Fiber: 15 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 38% of the RDI
Magnesium: 30% of the RDI
Thiamine (vitamin B1): 28% of the RDI
Iron: 20% of the RDI

6. Soybeans

One cup (172 grams) of cooked soybeans contains roughly (34):

Calories: 298
Protein: 28.6 grams
Fiber: 10.3 grams
Manganese: 71% of the RDI
Iron: 49% of the RDI
Phosphorus: 42% of the RDI
Vitamin K: 41% of the RDI
Riboflavin (vitamin B2): 29% of the RDI
Folate (vitamin B9): 23% of the RDI

7. Pinto Beans

One cup (171 grams) of cooked pinto beans contains roughly (40):

Calories: 245
Protein: 15.4 grams
Fiber: 15.4 grams
Folate (vitamin B9): 74% of the RDI
Manganese: 39% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI

8. Navy Beans

One cup (182 grams) of cooked navy beans contains roughly (43):

Calories: 255
Protein: 15.0 grams
Fiber: 19.1 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 48% of the RDI
Thiamine (vitamin B1): 29% of the RDI
Magnesium: 24% of the RDI
Iron: 24% of the RDI