🫘Food Group Guide
Legumes & Pulses Nutrition Guide
High-Protein, High-Fiber Legumes & Pulses
Compare lentils, chickpeas, black beans, and edamame. Sourced for complex carbs, plant protein, iron, and resistant starch.
Nutritional Profile: Legumes are foundational plant-based powerhouses delivering balanced plant protein, slow-digesting complex carbohydrates, prebiotic resistant starch, iron, folate, and potassium.
Category Averages (per 100g)
124Avg Calories (kcal)
9.2gAvg Protein
6.3gAvg Fiber
4Verified Foods
Key Nutrients:
Verified Legumes & Pulses Foods (4)
Browse full nutrient chemistry profiles, portion benchmarks, and smart alternatives.
Expert Insights
Frequently Asked Questions About Legumes & Pulses
Which legumes have the most protein?
Lentils and edamame provide between 9g to 12g of protein per 100g cooked portion, making them among the most protein-efficient plant foods.
Are legumes good for blood sugar regulation?
Yes. Legumes have a low glycemic index due to their high soluble fiber and resistant starch content, which helps blunt postprandial glucose spikes.