Beans, Lentils & Pulses

Black beans (Phaseolus vulgaris) are rich in anthocyanin antioxidants. Per 100g dry, they deliver 341 kcal, 62.4g carbohydrates (15.2g fiber), 21.6g protein, 1.42g fat, and 5.0mg iron with a low glycemic index of 30.

Black-eyed peas (Vigna unguiculata) are pale legumes with a distinctive black spot. Per 100g dry, they provide 336 kcal, 60.0g carbohydrates (10.6g fiber), 23.5g protein, and 1.26g fat with rich folate density (446µg / 112% DV).

Whole brown and green lentils retain their protective seed coat. Per 100g dry, they deliver 353 kcal, 60.1g carbohydrates (30.5g total fiber / dietary prebiotic), 24.6g protein, and 1.06g fat with a low glycemic index of 29.

Cannellini beans are large Italian white kidney beans. Per 100g dry, they deliver 333 kcal, 60.3g carbohydrates (15.2g fiber), 23.4g protein, and 0.85g fat with a delicate nutty flavor and low glycemic index of 28.

Chickpeas (Cicer arietinum) are nutrient-dense pulses. Per 100g dry, they provide 378 kcal, 63.0g carbohydrates (12.2g fiber), 20.5g protein, and 6.04g healthy polyunsaturated/monounsaturated fats with a low glycemic index of 28.

Green split peas are mature green field peas peeled and split along their natural seam. Per 100g dry, they deliver 341 kcal, 60.4g carbohydrates (25.5g fiber), 24.6g protein, and 1.16g fat with an ultra-low glycemic index of 25.

Kidney beans are large, kidney-shaped legumes rich in iron, folate, and resistant starch. Per 100g dry, they deliver 333 kcal, 60.0g carbohydrates (15.2g fiber), 23.6g protein, and 0.83g fat with a low glycemic index of 24.

Mung beans (Vigna radiata) are small green legumes. Per 100g dry, they deliver 347 kcal, 62.6g carbohydrates (16.3g fiber), 23.9g protein, and 1.15g fat with exceptional digestibility and an ultra-low glycemic index of 25.

Navy beans are small, oval white legumes historically supplied to the US Navy. Per 100g dry, they provide 337 kcal, 60.8g carbohydrates (15.3g fiber), 22.3g protein, 1.5g fat, and a massive 24% DV of dietary magnesium.

Pinto beans (Phaseolus vulgaris) are speckled beige legumes that turn uniformly brown when cooked. Per 100g dry, they provide 347 kcal, 62.6g carbohydrates (15.5g fiber), 21.4g protein, and 1.15g fat with a low glycemic index of 39.

Red lentils (Lens culinaris) are hulled, split seeds that cook rapidly without pre-soaking. Per 100g dry, they provide 358 kcal, 63.4g carbohydrates (10.8g fiber), 23.9g protein, and 2.17g fat with a low glycemic index of 26.

Soybeans (Glycine max) are oilseed legumes containing complete plant protein. Per 100g dry, they provide 446 kcal, 36.5g complete protein, 19.9g healthy lipids, 30.2g carbohydrates (9.3g fiber), and a near-perfect PDCAAS score of 0.95–1.0.

Yellow split peas (Pisum sativum) are husked, split dried field peas. Per 100g dry, they provide 341 kcal, 60.4g carbohydrates (25.5g fiber), 24.6g protein, and 1.16g fat with a low glycemic index of 25.