Healthy Bean List with Bean Nutrition & Calories

Lentils, chickpeas and red beans spilling outThe healthy bean list below shows you bean nutrition and bean calories plus the many healthy benefits of beans.

And since bean calories are low and healthy bean nutrition is high, you can choose freely from this list of beans.

Are beans healthy for you? Absolutely! Actually, the humble healthy bean is a nutritionist’s dream. Here are reasons you should eat more beans:

•    Beans are high in fiber. You get approximately 8 grams of fiber in ½ cup of cooked healthy beans – over a quarter of your daily fiber needs. And these high fiber foods help you avoid constipation, achieve healthy permanent weight loss and prevent most degenerative diseases.
•    Bean fat content is low. Other than in soybeans, the fat in beans is practically non-existent. And the nutritious oils in soybeans still only come to about 12% of soybean calories. That’s low!
•    Beans are high in protein. Soybeans have “complete” protein and other beans contain high levels of all but one of the necessary amino acids (methionine) that makes protein “complete”. But even though methionine is low in beans, all you have to do is eat some whole grain bread or brown rice on the same day to “complete” the protein in beans.
•    Bean nutrition is high. Besides fiber, protein and other nutrients, beans are rich in iron (helps prevent anemia), magnesium (important for heart and bone health) and nerve-soothing B vitamins (especially folic acid, which helps prevent cancer, heart disease and birth defects).
•    Beans are low in calories. A single serving of filling, low calorie, high protein healthy beans can tame your appetite for hours.
But watch out for excessive salt (sodium) levels in many brands of canned beans. Always make sure you buy only no-salt or low-sodium varieties.

Healthy Bean List with Bean Nutrition & Bean Calories

On the list of beans below, you’ll find bean calories, protein (listed in grams) and fiber (grams). Beans also have an abundance of healthy carbohydrates and, except for soybeans, practically no fat.

Healthy Bean List Serving Calories Protein Fiber
Adzuki, dry ¼ cup 130 8 5
Adzuki, cooked ½ cup 147 9 8
Black, dry ¼ cup 70 9 15
Black, cooked ½ cup 113 8 8
Black-eyed  Peas, dry ¼ cup 90 9 10
Black-eyed  Peas, cooked ½ cup 100 7 6
Fava (Broad), dry ¼ cup 70 7 12
Fava (Broad), cooked ½ cup 93 7 5
Garbanzo (Chickpeas), dry ¼ cup 160 9 8
Garbanzo, cooked ½ cup 134 7 3
Great Northern, dry ¼ cup 160 10 18
Great Northern, cooked ½ cup 104 7 6
Kidney, dry ¼ cup 160 11 10
Kidney, cooked ½ cup 112 8 7
Lentil, dry ¼ cup 150 10 7
Lentil, cooked ½ cup 115 9 8
Lima, dry ¼ cup 70 8 15
Lima, cooked ½ cup 115 7 7
Mung, dry ¼ cup 160 11 9
Mung, cooked ½ cup 106 7 8
Navy, dry ¼ cup 170 12 13
Navy, cooked ½ cup 129 8 3
Pinto, dry ¼ cup 150 9 10
Pinto, cooked ½ cup 117 7 7
Popcorn, raw ¼ cup 170 5 7
Soybean, dry ¼ cup 160 12 4
Soybean, cooked ½ cup 149 14 5
Split Peas, dry ¼ cup 160 12 4
Split Peas, cooked ½ cup 116 8 8
White, dry ¼ cup 70 8 14
White, cooked ½ cup 124 9 6

Also include other healthy beans, such as green beans and snow peas.

Studies show that those who eat plenty of beans from this healthy bean list, along with other high fiber food, may have as much as a 60-point drop in cholesterol. So start adding more bean nutrition to your daily diet – today!

Articles you may also enjoy:
List of High Protein Foods
Top 10 Healthiest Vegetables List
Unhealthy Food to Avoid & Foods NOT to Eat
Carbohydrate Foods List with Healthy Carbohydrates

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