Know what’s on your plate
Legume
Calories & nutrition facts
cooked, average
Nutrition facts
Per 100 g% DV- Calories 113 kcal —
- Protein 8.2 g 16%
- Carbohydrate 14 g 5%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 9.5 g 34%
- Sugars 0.2 g —
- Sodium 62.7 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1.7 µg 0%
- Vitamin C 0.31 mg 0%
- Vitamin K 3.4 µg 3%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.52 mg 3%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.07 mg 4%
Minerals
- Calcium 68.3 mg 5%
- Iron 2 mg 11%
- Magnesium 32.6 mg 8%
- Phosphorus 130 mg 10%
- Potassium 243 mg 5%
- Zinc 0.82 mg 7%
- Copper 0.19 mg 21%
- Manganese 0.46 mg 20%
- Selenium 8.2 µg 15%
- Iodine 9 µg 6%
Similar foods
- Pulsesaverage, boiled117 kcal / 100 g
- Vegetablecooked, average29 kcal / 100 g
- Lentilsboiled331 kcal / 100 g
- Fruitraw, average57 kcal / 100 g
- Broccolicooked, average30 kcal / 100 g
- Common beanscooked, drained, without oil, without salt133 kcal / 100 g
- Green beanspod, cooked, drained, without oil, with salt23 kcal / 100 g
- Potatocooked (average food)95 kcal / 100 g
- Broad beansseeds, cooked, drained, without oil, with salt108 kcal / 100 g
- French beancooked29 kcal / 100 g
Questions about Legume
What counts as a legume?
Legumes are plants in the pea family; the term often means their edible seeds, such as beans, peas, chickpeas and lentils. Some are eaten as fresh pods too, including green beans.
Do you need to soak legumes before cooking them?
Soak dried chickpeas and most dried beans in plenty of cold water for 8–12 hours, then drain and simmer in fresh water until tender. Lentils and split peas usually need no soaking; simmer lentils for about 20–30 minutes, checking that they are soft.
How should you store cooked legumes?
Cool cooked legumes promptly, cover and refrigerate them; use within 3–4 days, or freeze in meal-sized portions. Keep dried legumes in an airtight container in a cool, dry cupboard.
What dishes can you make with legumes?
Use chickpeas for hummus or a chickpea curry, lentils for dhal or soup, and beans for chilli, salads and stews. Add cooked legumes near the end of a long-cooked dish so they heat through without breaking up.
What can you use instead of a legume in a recipe?
For a similar hearty texture, swap beans or chickpeas for another cooked bean, or use lentils in soups and stews. If the recipe relies on legumes to bind a mixture, mashed potato or cooked rice may work, but the result will be softer.
Are dried kidney beans safe to eat?
Only after thorough cooking: soak dried kidney beans, discard the soaking water, then boil them vigorously in fresh water for at least 10 minutes before simmering until tender. Do not cook dried kidney beans from raw in a slow cooker; use tinned beans as directed on the pack.
Are legumes a good source of fibre?
Yes. Legumes are high in fibre: a 100 g portion provides 9.5 g. Add them gradually if you are not used to eating much fibre, and drink enough fluids.
Source: ANSES–Ciqual (France) 20700 · per 100 g · carbohydrate per EU label, fibre excluded
