Soybeans/Edamame: The Protein Powerhouse That Reigns Supreme
When it comes to the world of beans, soybeans (or edamame) provide a whopping 63% of the daily value for protein per cup cooked. Unlike their bean cousins, only soybeans contain all nine essential amino acids, making them a complete protein source. Edamame, or immature soybeans, are not only good sources of protein, but they’re also high in calcium, vitamin C, vitamin K, iron and folate. These green gems have earned their spot at the top thanks to their exceptional nutritional profile that rivals animal proteins. Analysis of raw Canadian legumes measured hemagglutinating activity against rat erythrocytes and found that soybeans showed the highest activity (692.8 HU/mg), but proper cooking eliminates these concerns. You can snack on them straight from the pod or toss the shelled version into stir-fries and grain bowls.
Navy Beans: The Heart Health Champion
A 2015 study found that adults who were considered overweight or obese who consumed five cups of cooked navy beans per week for four weeks experienced reductions in waist circumference and blood sugar levels compared to baseline. In the male participants, pulse rate, total cholesterol, and LDL cholesterol were reduced by 6.5%, 11.5%, and 18%, respectively. These small white beans pack a serious nutritional punch with their impressive fiber content and heart-protective properties. Navy beans, also known as haricot beans, Boston beans, and pea beans, are a rich source of fiber, protein, folate, and many other essential nutrients. Their creamy texture and nutty taste make them a popular addition to soups and stews. Navy beans are particularly effective at supporting cardiovascular health, making them an excellent choice for anyone looking to improve their heart health naturally. Navy beans derive their name from being included in the U.S. Navy diet during the second half of the 19th century.
Lentils: The Quick-Cooking Nutritional Superstar
Lentils are not just nutritious, they are also easy to eat, affordable and versatile. Incorporate lentils into your favorite soups, stews and rice and grain dishes. Or add them to salads or roasted or sautéed vegetables for a low-fat dose of protein and fiber. These tiny legumes cook faster than most beans, taking only 15-20 minutes, making them perfect for busy weeknight meals. Lentils are protein-packed and fiber-rich, making them a satisfying, healthy choice. This small but mighty legume is a staple in South Asian, Middle Eastern, North African and Mediterranean cuisines. There are several different lentil varieties, including brown, red, green, yellow and black lentils. Red lentils break down beautifully in curries and soups, while green and brown varieties hold their shape well in salads. Lentils are among the most nutrient-dense legumes you can find, offering exceptional value both nutritionally and economically.
Black Beans: The Antioxidant-Rich Crowd Favorite
Black beans have been dietary staples in Central and South American cuisines for more than 7,000 years, and in recent years, their popularity has grown significantly in the United States. When cooked, black beans have a creamy white interior, even as they retain their dark coats, and a meaty flavor. Cooked black beans are a rich source of protein and fiber, plus they contain good amounts of calcium, iron, potassium, magnesium, phosphorus, and folate. Black beans and red kidney beans have more antioxidants thanks to their dark coating, where the protective compounds are concentrated. A recent 2023 study that included 15,185 U.S. adults found that the participants who regularly consumed legumes, such as black beans, as part of their diets had significantly less weight gain, lower BMIs, and leaner waists over a 10-year period compared to people who didn’t eat or rarely ate legumes. The percent weight gain over 10 years was 23.5% greater in the non-consumers compared to the moderate-to-high legume consumers. These beans are incredibly versatile, working well in everything from Mexican dishes to veggie burgers.
Chickpeas/Garbanzo Beans: The Mediterranean Marvel
Studies show that people who regularly consume garbanzo beans and garbanzo bean products, like hummus, have higher intakes of nutrients like fiber, healthy fats, folate, magnesium, potassium, and iron as compared to non-consumers. These nutty-flavored beans are absolute workhorses in the kitchen, transforming into everything from creamy hummus to crispy roasted snacks. Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity compared to other high carb foods. A small study found that eating a low-sugar snack with hummus led to a 5% decrease in afternoon blood sugar levels compared to eating granola bars with a higher sugar content. Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day. Chickpeas (2.73–2.74 HU/mg) have some of the lowest lectin levels among legumes when raw. Their versatility and impressive nutritional profile make them a pantry staple that deserves a regular spot on your plate.
Kidney Beans: The Blood Sugar Stabilizer
These slightly sweet, soft beans are loaded with nutrients such as fiber, folate, protein, magnesium, manganese, and potassium. In addition to being a rich source of protein and fiber, both of which are important for blood sugar regulation, studies show that the starches found in kidney beans are highly resistant to digestion, meaning they have less of an impact on blood sugar levels compared to more rapidly digested carbohydrate sources, like white bread or white pasta. Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. One small study of eight healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice. The distinctive shape and rich color of kidney beans make them perfect for chili and hearty stews. However, it’s crucial to note that kidney beans must be properly cooked, as they contain high levels of lectins when raw. Fresh kidney bean cultivars showed significant variations in PHA levels, ranging from less than 200 ug/g to more than 51,200 ug/g. PHA levels appeared to decrease with bean maturity.
White Beans: The Mineral Powerhouse
Several varieties of white beans exist, with differences in size and subtle differences in flavor. Some of the most common ones include cannellini beans, butter beans (lima beans), navy beans and great northern beans. White beans are particularly rich in potassium, calcium, folate and iron. A 1/2-cup serving of white beans provides roughly 125 calories, 22 g carbohydrate, 9 g protein, 6 g fiber, 500 milligrams potassium (11% DV), 80 mg calcium (8% DV), 73 micrograms folate (18% DV) and 3.3 mg iron (18% DV). What’s particularly impressive about white beans is their mineral bioavailability. Iron bioavailability—the proportion of the nutrient that is digested and absorbed—is higher for white beans than others. According to the USDA nutrient database, that 1/2-cup serving provides more potassium than one medium banana. These creamy, mild-flavored beans work beautifully in Italian dishes, soups, and Mediterranean-style salads.
Lima/Butter Beans: The Underrated Nutrient Dense Option
Also called “butter beans,” limas are an excellent source of the trace mineral, which helps the body detoxify sulfites that are found in prepared foods. Saute with olive oil, onion, garlic, and a couple of your favorite fresh herbs for a dinner side dish. These large, flat beans have a distinctly buttery texture and mild flavor that many people either love or avoid entirely. Rounded and slightly curved, these beans have a buttery flavor and creamy texture, which gives them their other name — butter beans. Lima beans are particularly rich in molybdenum, a trace mineral that’s essential for enzyme function and metabolism. With a pleasant earthy flavor and a quarter of your daily fiber per serving (6 grams), the texture of these beans allows them to flex and fit into recipes as wide-ranging as mashed potatoes, stews, pastas, and more. While they may not be the most popular bean, their nutritional density and unique texture make them worth incorporating into your diet.
Pinto Beans: The Budget-Friendly Fiber Source
A study reported in the June 2007 Journal of the American College of Nutrition showed that eating one-half cup of cooked pinto beans a day for eight weeks lowered total cholesterol by almost 10% in a small group of Mesa, Ariz., residents. An earlier study from Costa Rica found that people who ate a serving of beans a day, usually black beans, were nearly 40% less likely to have had heart attacks as those who rarely ate beans. Pinto beans are among America’s most consumed beans, and for good reason—they’re affordable, versatile, and nutritionally solid. These speckled beans are staples in Mexican cuisine and work wonderfully in refried beans, burritos, and hearty soups. While they may not have the standout nutritional features of some other beans, their consistent availability and budget-friendly price point make them an excellent choice for regular consumption. Beans and legumes that are particularly high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. Pinto beans deliver reliable nutrition without breaking the bank.
Green Peas: The Surprisingly Problematic “Bean”
Besides four grams of protein, a half-cup serving of green peas also packs in 4 grams of satiating fiber—equivalent to 14 percent DV—for only 67 calories. As more people explore plant-based eating, there are now protein powders made from these pulses. “Pea protein is a popular choice for alternative milks and yogurts, as it doesn’t contain any of the eight most common allergens,” says Rania Batayneh, MPH, owner of Essential Nutrition For You. Add half a cup of frozen peas to pesto pasta, stir-fry, or saute them with carrots and a bit of butter as a side for a roasted chicken dinner. While technically a legume, green peas present some unique challenges that place them lower on our health ranking. Fresh peas are generally well-tolerated, but they’re often consumed in processed forms that can be high in sodium. Peas (5.53–5.68 HU/mg) have moderate lectin levels, and unlike many beans, peas are often eaten without thorough cooking. The main concern with peas isn’t their nutritional profile—which is actually quite good—but rather their tendency to cause digestive discomfort in sensitive individuals and their frequent appearance in highly processed foods.
