Reference
Legume Nutrition Comparison
Legumes include beans, lentils, peas, chickpeas, and soy foods. This reference compares seven specific cooked forms using mapped USDA records so readers can see how portion, preparation state, and food type change protein, fiber, iron, folate, carbohydrate, and calories.
Prepared and approved by N. J. Sorensen, RDN, LD. This reference provides general food, nutrition, or cooking guidance; individual needs and equipment can change how it is applied.
How to read the table: Values describe the exact cooked or prepared USDA record and one-cup gram weight shown. They do not apply unchanged to every canned product, cultivar, recipe, or household cup.
Legume Nutrition Comparison — Mapped Cooked Portions
| Legume | Listed serving | Protein (g) | Fiber (g) | Iron (mg) | Folate (mcg) | Carbohydrate (g) | Calories |
|---|---|---|---|---|---|---|---|
| Lentils, cooked without salt | 1 cup (198 g) | 18 | 15.6 | 6.6 | 358 | 40 | 230 |
| Black beans, cooked without salt | 1 cup (172 g) | 15 | 15.0 | 3.6 | 256 | 41 | 227 |
| Chickpeas, cooked without salt | 1 cup (164 g) | 15 | 12.5 | 4.7 | 282 | 45 | 269 |
| Kidney beans, cooked without salt | 1 cup (177 g) | 15 | 13.1 | 3.9 | 230 | 40 | 225 |
| White beans, cooked without salt | 1 cup (179 g) | 17 | 11.3 | 6.6 | 145 | 45 | 249 |
| Edamame, frozen, prepared | 1 cup (155 g) | 18 | 8.1 | 3.5 | 482 | 14 | 188 |
| Split peas, cooked without salt | 1 cup (196 g) | 16 | 16.3 | 2.5 | 127 | 41 | 231 |
Data source and method: USDA FoodData Central SR Legacy records mapped in the governance record; verified July 21, 2026. Values were calculated for each listed gram weight. Protein, carbohydrate, folate, and calories are rounded to whole units; fiber and iron are rounded to one decimal place. Packaged products and household portions vary, so use the Nutrition Facts label when product-specific precision matters.
Default Use Pattern
For most everyday meals, choose the legume by the cooking job, flavor, tolerance, and rest of the meal—not by one highest number. Lentils, beans, chickpeas, split peas, and edamame all contribute protein and fiber. Edamame is lower in carbohydrate than the mature cooked pulses in this mapped table; this comparison does not extend to every possible legume product or serving, and edamame is not automatically the best choice for every meal.
How These Legumes Differ
The table compares portions, not nutrient density or clinical outcomes. Each row uses a different one-cup gram weight. A higher value may reflect food composition, the amount that fits in a cup, or both.
Lentils and split peas generally cook without soaking and soften readily. Red split lentils often cook faster and break down more than whole green or brown lentils, but product directions and desired texture should control the method.
Beans and chickpeas usually retain more visible structure. Variety, age, soaking, cooking method, and doneness affect firmness; no bean is universally firmer, milder, or more versatile than every lentil.
Edamame is a prepared green soybean, not a dry pulse. Its food form and composition differ from mature dried beans and peas. Its lower carbohydrate value relative to the mature cooked pulses in this mapped table should be interpreted as a food-form difference, not as a ranking of all legumes or legume products.
Legumes provide nonheme iron. Vitamin C eaten with the meal—such as tomatoes, citrus, bell pepper, or broccoli—can enhance nonheme-iron absorption. People being treated for iron deficiency should use individualized guidance rather than this table alone.
Canned vs Dried Legumes
The table does not use canned-bean records. Canned legumes are commercially cooked and convenient, but drained weight, sodium, liquid, and nutrient values vary by product. Compare labels when sodium or an exact nutrient amount matters. Draining and rinsing can reduce sodium, but the size of the reduction is product- and method-dependent.
Many lentils and split peas cook from dry without soaking. Other dry beans may be soaked to shorten cooking and improve texture, but time varies by variety, age, method, and appliance; follow the package or a tested method. For dry kidney beans, use the FDA safety method: soak at least five hours, discard the water, and boil in fresh water for at least 30 minutes. Do not rely on a slow cooker alone.
Put This Into Practice
For the next three legume meals, choose by the job: lentils or split peas when a soft texture and low-prep dry option fit; beans or chickpeas when visible structure matters; canned legumes when time is the main constraint; and edamame when its food form, flavor, or lower carbohydrate value relative to the mature cooked pulses in this mapped table fits the meal. Use the exact listed portions only when making a nutrient comparison.
What the Evidence Shows
USDA FoodData Central reports nutrient composition for specific foods, preparation states, and portions. The seven rows show meaningful variation, but the database does not establish a universal best legume, predict satiety, or make unlike household portions directly comparable. NIH guidance supports pairing plant sources of nonheme iron with vitamin C-rich foods to improve absorption.
Why It Matters
Use the table to understand composition, then choose the food by the meal. Keep cooked, canned, and prepared forms distinct; compare exact portions; and use labels when sodium or product-specific precision matters.
Sources
- USDA FoodData Central and SR Legacy documentation — nutrient values, food identity, preparation state, household weights, and record scope
- NIH Office of Dietary Supplements iron fact sheet — nonheme iron and vitamin C
- FDA natural-toxin guidance — safe preparation of dry kidney beans
Connects To
- Legumes Guide — the full legumes knowledge system in one place
- Balanced Meal Framework — how legumes function as the protein and fiber anchor in a balanced meal
- Pantry Stocking Basics — canned and dry legumes as core shelf-stable pantry ingredients
- Legumes as Protein Sources — how legumes function as a primary protein in everyday meals
- Lentils vs Beans — practical differences in cook time, texture, and meal fit
- Dry vs Canned Legumes — when convenience should be the default and when batch cooking makes dry legumes the better choice
- Lentil Grain Bowl with Olive Oil Dressing — a complete meal built around the lentil profile above
- Chickpea Tomato Soup — a chickpea-based application showing how a higher-calorie, mild-flavored legume works in a complete meal
- Mediterranean Diet Basics — the dietary pattern where legumes serve as a protein foundation