Best Beans for Your Health

The nutrients in lentils are amazing. A ½ cup portion of cooked lentils provides 115 calories, 20 grams of carbohydrate, 9 grams of protein, 8 grams of fiber (34% of daily recommended intake)

Lentils are healthful, cheap, easy, and flexible. Add lentils to your favorite soups, stews, rice, and grains. Add them to salads, roasted, or sautéed veggies for low-fat protein and fiber.

White beans are high in potassium, calcium, folate, and iron. A ½ cup serving of white beans provides approximately 125 calories, 22 grams of carbohydrate, 9 grams of protein, 6 grams of fiber, 500 mg potassium


Electrolytes like potassium regulate blood pressure and other biological functions. The American Heart Association (AHA) recommends eating enough potassium to enhance urine sodium excretion, which lowers blood pressure

Black beans are nutritious in vitamins, minerals, and antioxidants. They contribute protein and fiber to any diet, especially plant-based, flexitarian, vegan, vegetarian, or gluten-free

Chickpeas (garbanzo beans) are versatile. They can be roasted, pan-fried, smashed, eaten cold, pureed into hummus, or ground into flour for dough, pasta, and baked items.

pinto beans are the most popular beans. With 8 grams of fiber per 1/2-cup serving, they provide 25% of your daily fiber (depending on age and gender) and 33% of your daily folate. 

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